Tag

Agility

SKILL: Group agility & reaction drills WOD: AMRAP in 12 10 OH Squat @ 95/65 15 T2B 20 double under’s

SKILL: Cone drills WOD: 1000m Row 100 Double under’s 20 HSPU 15/12 Muscle Up 30 Thrusters @ 95/65 40 Front Rack walking lunges @ 95/65...

LIFT: Bench Press- 3 RM WOD: 400m Run 15 pull ups 400m Run 12 pull ups 400m Run 9 pull ups

SKILL: Max Height Box Jump WOD: Partner AMRAP in 15 10 Wall Ball @ 20/14 20 Double under’s Rotate rounds between partners

SKILL: Agility drills WOD: AMRAP in 18 21 Box Jumps @ 24/20 15 push ups 9 Deadlift @ 185/155

LIFT: OH Squat – 5 RM WOD: 5 Rounds 400m Run 2 Rope Climbs

LIFT: Jerk – 5 RM WOD: 100m Sandbag run Max plank 200m Sandbag Run Max Handstand 400m Sandbag Run Max L-sit

SKILL: Tire Flips – 1/2 Tabata Interval WOD: AMRAP in 15 2 Wall walks 5 pistols per leg 10 sledge swings

LIFT: OH Squat – 5 RM WOD: 4x 10 Alternating DB Snatch @ 30/45# 100m Sprint

SKILL: Turkish Get Up – max load WOD: EMOM x 12 1 Clean 5 Front Squats 1 Jerk