Tag

Agility

SKILL: Double unders 10-30 reps EMOM x 10 WOD: 150 KB Swings @ 24/16 kg for time – EMOM stop and complete 5 Box Jumps...

LIFT: Deadlift – 1 RM WOD: AMRAP in 10 5 Burpees 10 Squats 20 sec. HS hold

SKILL: skipping drills – 30 sec. intervals x5 singles doubles rest WOD: 50-40-30-20-10 KB Swings @ 24/16 kg 1 min Plank

SKILL: Agility Ladder Drills WOD: 5 Rounds 5 Power cleans @ 135/95 5 Jerk 10 pull ups

SKILL: Double under’s – EMOM x 5 (10-30 reps) WOD: Tabata…. Wall ball @ 20/14 Lunge w/ pass through @ 16/12 kg Mountain climbers Rest...

LIFT: Front Squat – 5 x 2 WOD: AMRAP in 10 2 Ring dips 4 Box Jump overs @ 24/20 6 KB Snatch per arm...

WOD: 12 Days of Christmas On the first day of Christmas my true love gave to me, 1 burpee On the second day of Christmas...

LIFT: Press – 5 x 3 WOD: 21-15-9 Wall ball @ 20/14 15-12-9 Power cleans @ 135/95

LIFT: Back Squat – 3 x 5 WOD: AMRAP in 12 250m Row 10 squat jumps 10 C2B pull ups

SKILL: 500m Row WOD: AMRAP in 15 1 Rope climb 5 Burpees 10 Wall ball @ 20/14