Tag

Agility

SKILL: 500m Row for time WOD: EMOM x 30 A) 5 strict pull ups B) 15 deck squats C) 15 Suitcase Deadlifts D) 5 wall...

LIFT: 10 min EMOM: 2 push press + 2 push jerk @ 1RM strict press wt. WOD: 5 Rounds 10 V ups 10 squat jumps...

LIFT: Front Squat – 5 x 2 WOD: “Rubber” AMRAP in 18 3 Tire Flips @ 450/250 6 Burpees 12 Alt. DB Snatches @ 50/35

SKILL: Tire Flips WOD: EMOM to failure 1 Power Clean 1 Front Squat 1 Push press -Every minute increase push press by 1 rep-

LIFT: Press – 5 x 3 WOD: 150 KB Swings @ 24/16 kg 100 Double under’s 50 Calorie Row

LIFT: Deadlift – 5 x 5 WOD: 21-15-9 OH Squat @ 95/115/135 & 65/85/95 Burpee pull ups

SKILL: 400m Run for time WOD: Tabata… Assault Bike for Calories Ring Rows Air Squats Push ups

LIFT: Bench Press- 3 x 5 WOD: Partners complete 2 Rounds (one pers. working at a time) 30 Stone 2 shoulder 40 T2B 50 Box...

SKILL: Agility Drills WOD: 6 min AMRAP Alternating Turkish Get ups (unbroken) Then immediately complete a 1 mile run -score reps & run time-

LIFT: 10 min EMOM: 1 Squat snatch + 2 OH Squat @ 75% 1RM WOD: Alternating Tabata Lateral skaters & KB Highpull to Goblet Squat...