Tag

Agility

LIFT: Bench Press – 3 x 5 WOD: “Annie” 50-40-30-20-10 Double under’s Sit ups

LIFT: Back Squat – 3 x 5 WOD: 3 Rounds 15 Cal Assault Bike 12 OH Lunge @45/25 9 Box Jump @ 24/20 6 push...

SKILL: Mobility and prep WOD: AMRAP in 20 3 Squat Clean 2 Beggars 1 Push Press

LIFT: Snatch – 7 x 1 WOD: 4 Rounds 10 Power Snatch @ 95/65 30 Wall Ball @ 20/14 60 Double under’s (sub 10/7 cal...

LIFT: OH Squat – 5 x 2 WOD: 14 min EMOM odd: 10 1-Leg Deadlift – HAP even: 10 alt pistols

LIFT: Clean & Jerk – 7 x 1 WOD: AMRAP in 15 10 Push ups 15 Ball slams @ 20/15 20 Foot DB Rack Lunges

LIFT: Front Squat – 5 x 2 WOD: 3 Rounds 15/10 Cal Assault Bike 5 Touch N Go Power Cleans (HAP) -Rest between Rounds- -Each...

SKILL: Kip Swing – Kipping Pull up WOD: 5 Rounds 5 Thrusters – HAP 10 Burpees -REST- 3 min AMRAP pull ups

LIFT: Push Press – 1RM WOD: 5 Rounds 100 foot Odd Object Carry 20 KB Snatch to OH Lunge Step @ 24/16kg -1 min Rest...

LIFT: Press – 5 x 3 WOD: Complete 75 Med Ball Cleans @ 20/14 *EMOM stop to perform 3 Burpees