Tag

Agility

LIFT: Press – 1 RM WOD: 5 Rounds of “Bradley” 100m Sprint 10 pull ups 100m Sprint 10 burpees – 30 sec. Rest –

SKILL: Tabata Row Sprints for Calories WOD: 20 min Cap 50 Burpees 40 Double under’s 30 sit ups 20 Alternating DB Snatch @ 45/25 10...

LIFT: Back Squat – 1 RM WOD: 5x Run 100m 10 Burpees

SKILL: 3 min H2H KB Swings WOD: 100 Double under’s then…. 3 Rounds 7 Deadlift @ 75% 5RM 7 C2B pull ups then… 100 Double...

SKILL: Agility WOD: Partner Chipper – 30 min Cap 100 Box Jump @ 24/20 50 pull ups 100 KB Swings @ 24/16 kg 50 T2B...

LIFT: Clean & Jerk – 3 RM WOD: “The Ghost” 6 Rounds 1 min Row for Calories 1 min Burpees 1 min Double under’s Rest...

SKILL: Cone drills – zig zag sprint WOD: 4x 5 pullups 10 DB cleans @ 40/25 20 Double unders

SKILL: Agility drills WOD: AMRAP in 10 2 pistols per leg (alternating) 2 strict pull ups

LIFT: Front Squat – 3 RM WOD: Partner – AMRAP in 15 10 MedBall sit ups-over-box (each) 20 Alternating box jumps 10 MedBall over rig...

SKILL: Balance Drills WOD: EMOM x 12 Odd: 3 Cleans @ 135/95 Even: 30 Double under’s