Tag

Agility

LIFT: Snatch – 7 x 1 WOD: AMRAP in 10 Increasing ladder 2-4-6-8-10-12-etc Pull ups HSPU

SKILL: 400m Run WOD: 1 min AMRAP Hang Squat Clean @ 135/95 1 min AMRAP Burpees 1 min AMRAP T2B 2 min AMRAP Hang Squat...

LIFT: OH Squat – 5 x 2 WOD: 5 Rounds – 30 sec intervals Ball slams @ 20/15 Hollow rock Slingshots @ 16/12 kg HK2E...

LIFT: Front Squat – 5 x 2 WOD: 5 Rounds 10 V ups 30 sec L hang 30 sec plank 30 sec push up plank

LIFT: Press – 5 x 3 WOD: 3 Rounds – 1 minute intervals R – Forward/reverse lunge combo @ 24/16 kg KB Swings @ 24/16kg L...

SKILL: Bar Muscle Ups – Progressions & Drills WOD: EMOM x 25 1 Hang Power Clean 2 Front Squats HAP – add weight as needed

LIFT: Deadlift – 5 x 5 WOD: AMRAP in 8 30 Double under’s 1-2-3-4-5-6-etc Rope climbs (increase by 1 rep every round)

LIFT: Bench Press – 3 x 5 WOD: AMRAP in 10 10 HSPU 20 Alt. pistols

SKILL: Rope Climbs – 2 min AMRAP WOD: 3 Rounds 10 Cal Bike / Row 20 Ball Slams @ 20/15 100 Double under’s

LIFT: Back Squat – 3 x 5 WOD: 5 Rounds 10 KB Snatch – R 10 OH Lunges 10 KB Snatch – L 10 OH...