Tag

Agility

SKILL: Tire flips WOD: 10x 5 pull ups 10 box jumps @ 24/20

LIFT: Bench Press – 3 x 5 WOD: AMRAP in 15 15 Ball slams @ 20/15 15 Russian Twist per side @ 20/15 15 Goblet...

SKILL: Rope Climbs 5 x 2 WOD: EMOM x 15 1 Hang clean 1 Front Squat 1 Jerk – add weight every minute –

LIFT: Press – 5 x 3 WOD: EMOM x 12 A) 12 Push press @ 95/65 B) 12 K2E C) 24 Double under’s

LIFT: Back Squat – 3 x 5 WOD: 15-12-9-6-3 Pendlay Row @ 135/95 1 Leg Deadlift / side @ 32/24 kg

SKILL: Double under EMOM for 10 min WOD: AMRAP in 10 T2B OH Squat @ 95/65 2-4-6-8-10-12…etc Get as far up the ladder as you...

LIFT: Snatch – 7 x 1 WOD: Medicine Balls Gone Bad! 3x – 1 min Intervals MB Mountain climbers MB rebound sit ups @ 20/14...

LIFT: OH Squat – 5 x 2 WOD: “Baseline” 500m Row 40 squats 30 sit ups 20 push ups 10 pull ups

SKILL: Pistol squats – 5 x 10 alternating – Rest 1 min b/w sets WOD: 5 Rounds 5 Power Cleans @ 135/95 5 Push Jerk...

LIFT: Clean & Jerk – 7 x 1 WOD: 4 Rounds 10 Dual KB Cleans @ 24/16 kg 8 C2B pull ups 6 HSPU 30...