Tag

Agility

SKILL: Sled Push for load WOD: AMRAP in 14 250m Row 50 KB Swings @ 24/16 kg 25 Double under’s

LIFT: Bench Press – 5 x 5 WOD: 5 Rounds 2 Wall walk 10 DB / KB push press (5 per arm) 10 Ring Dips

SKILL: Handstand practice WOD: DB Bench Press 8 x 8 30 Hollow Rock after even sets 30 sit ups after odd sets

LIFT: 10 min EMOM of 1 snatch pull + 1 squat snatch + 1 OH squat WOD: TABATA Wall Ball @ 20/14 TABATA Burpees

SKILL: Agility Ladder Drills WOD: 400m Run then 21-15-9 DB Clusters @ 35/20 Ring Rows then 400m Run

LIFT: 10 min EMOM of 1 squat clean + 1 hang power clean WOD: 10 Rounds 10 C2B Pull ups 10 Box Jumps @ 24/20...

LIFT: Front Squat – 5 x 3 WOD: 21-15-9-15-21 H2H Swings @ 24/16 kg T2B

SKILL: Stone Lapping WOD: Teams of 3 complete 450 walking suitcase lunge steps @ 50/35 A) Holds plank B) Holds stone in gut C) Lunges...

LIFT: Bench Press – 5 x 5 WOD: 4 Rounds 20 bicycles per leg 30 sec HS Hold 20 sit ups 30 sec HS Hold

LIFT: Back Squat – 5 x 5 WOD: AMRAP in 9 5 Clusters @ 105/75 25 Double under’s