Tag

Agility

SKILL: 5 x 5 pull ups WOD: “CHRISSY” 30 Tuck jump burpees 20 KB Swings 25 Tuck jump burpees 25 KB Swings 20 Tuck jump...

LIFT: Press – 3 x 5 WOD: AMRAP in 10 5 KB Snatch / side @ 24/16kg 10 push ups 200m Run

SKILL: Agility drills WOD: AMRAP in 8 5 Press @ 95/65 10 push ups

SKILL: 3x Resisted sprints WOD: AMRAP in 5 5 Pull ups 10 Wall Ball @ 20/14 REST 1 min Burpees AMRAP in 2

SKILL: Sled push x 2 WOD: 2 RFT 500m Row 40 KB Swings @ 24/16 kg 30 Sit ups 20 Ball slams @ 20/15# 10...

LIFT: Back Squat – 3 x 5 WOD: 15 Press @ 95/65 3 Rope climb 12 Press 2 Rope climb 9 Press 1 Rope climb

SKILL: Single leg Agility Drills WOD: Deck of Cards – AMRAP in 12 Hearts = Pull ups Spades = SLDL @ 75/55 Diamonds = Push...

LIFT: Back squat 3RM WOD: 3 Rounds suicide run max reps pull ups Score suicide times + total pull ups

SKILL: Agility ladder drills WOD: Partner Tabata….. push ups / body rows mountain climbers / V sit superman rocks / ball slams

SKILL: Agility ladder WOD: The Bear Complex Complete the following for 7 sets without putting the bar down 1 Power Clean 1 Front Squat 1...