Tag

Agility

SKILL: Rope climb drills – ME in 2 min WOD: 10-8-6-4-2 Back Squat @ BW 250m Row after each set

LIFT: Push press – 5 RM WOD: 15 min EMOM A) 10 H/R push ups B) 10 Box jump overs @ 24/20 C) 25 Double...

SKILL: HSPU / HS hold WOD: Tabata this… Calorie Row Slingshots Sprawls

LIFT: Bench Press – 5 RM WOD: “Karen” 150 Wall balls @ 20/14

SKILL: Max height box jump WOD: AMRAP in 12 15/10 push ups 50 Double under’s

LIFT: Press – 5 RM WOD: 5 Rounds 50 foot bear crawl 1 Power snatch @ 135/95 5 Lateral burpees over bar

LIFT: Back Squat – 5 RM WOD: 50 Turkish Get ups for time @ 24/16 kg

SKILL: Skin the Cat / Levers WOD: Partner AMRAP in 10 One partner completes 15 Wall ball @ 20/14 One partner holds a plank -alternate...

LIFT: 10 min EMOM of 1 Snatch pull + 1 Squat snatch WOD: “The Ghost” 6 Rounds 1 min AMRAP Row for calories 1 min...

LIFT: OH Squat – 5 x 2 WOD: AMRAP in 10 10 Power Snatch @ 95/65 20 Double under’s