Tag

Agility

LIFT: Press – 5 x 3 WOD: AMRAP in 8 8 Med Ball Cleans @ 20/14 8 OH Lunges w/ MB 100m Sprint

SKILL: Rope Climbs WOD: 3 Rounds of 5 min AMRAP 14 Heavy KB Swings 7 Burpees -90 sec rest-

LIFT: Deadlift – 5 x 5 WOD: EMOM x 12 A) AMRAP Double under’s B) 8 T2B C) 4 KB Clean & Press /...

LIFT: Bench Press – 3 x 5 WOD: EMOM x 20 odd: 10 alternating pistols even: 3 Bar muscle ups

SKILL: Running Drills WOD: 3 Rounds 15 Calorie Row 30 Slingshots 15 Calorie Row 30 sit ups

LIFT: Back squat – 3 x 5 WOD: 21-15-9 Power cleans @95/65 Box jump @ 24/20

LIFT: 10 min EMOM @ 75% 1RM 1 snatch pull + 1 squat snatch WOD: 4 Rounds 30 sec HS hold 20 sec rest max...

SKILL: 10 x Core Complex WOD: “Badger” 3RFT 30 Squat cleans @ 95/65 30 pull ups 800m Run

LIFT: 10 min EMOM @ 75% 1RM 1 Push jerk + 1 Split jerk WOD: 8 RFT 50 Ft OH lunge w/ Slam ball 10...

LIFT: 10 min EMOM @ 75% 1RM 1 Clean pull – 1 squat clean – 1 hang power clean WOD: 21-15-9 Double unders Goblet squats...