Tag

Agility

LIFT: 10 min EMOM: 1 clean pull + 1 squat clean WOD: 6 push press @ 135/95 24 Double under’s 9 push press 27 Double...

LIFT: Front Squat – 5 x 2 WOD: 10 Rounds 3 Stone 2 Shoulder 3 Bar Muscle ups (sub 3 pull up + 3 dip)

SKILL: 1000m Row for time WOD: 4 Rounds 5 OH Squat @ 115/75 10 T2B 50 Double under’s

LIFT: 10 min EMOM: 1 snatch pull + 1 hang squat snatch WOD: 30 Man makers for time @ 40/30 lb

LIFT: OH Squat – 5 x 2 WOD: AMRAP in 8 8 Burpee Box Jump @ 24/20 16 KB Swings @ 24/16 kg

SKILL: 150 KB Swings for time WOD: EMOM x 25 A) 1 hang squat clean + 3 push jerk B) 2 hang sq. clean +...

LIFT: Deadlift – 3 x 8 WOD: 500m Row then 3 Rounds of: 30 alternating DB Snatch @ 50/35 10 Ring Rows then finish with...

LIFT: Press – 5 x 3 WOD: Tabata these: partner “clap” plank (in push up plank position) -rest 1 min- partner under/over (partners alternate each...

SKILL: Core Complex x 10 WOD: 3 Rounds 1 min AMRAP burpees -rest 1 min- 1 min AMRAP wall ball @ 20/14 -rest 1 min-...

LIFT: Bench press – 3 x 5 WOD: AMRAP in 15 15 KB Swings @ 32/24 kg 15 Thrusters @ 75/55 15 Hang Power Snatch...