Tag

AMRAP

SKILL: 3 x Max Effort Ring Support WOD: 50 Wall Ball @ 20/14 15 C&J @ 135/95 100 Double under’s 500m Row 100 Double under’s...

LIFT: OH Squat – 5 x 3 WOD: AMRAP in 16 10 Calorie Row 20 T2B 30 DB Cleans @ 35/25

LIFT: 10 min EMOM 1 squat clean + 1 power clean + 1 jerk @ 75% C&J WOD: 3 Rounds 1 min AMRAP HSPU (sub...

LIFT: Press – 3 x 10 WOD: Partners complete 4 Rounds 2 min AMRAP Power Cleans @ 135/95 2 min AMRAP Burpees 2 min AMRAP...

SKILL: Sled Push Relays WOD: 20 min AMRAP 12 Box Jump @ 24/20 10 KB Push Press @ 16/12 kg (5 per arm) 8 KB...

LIFT: Back Squat – 5 x 5 WOD: 10 min Ladder 3-6-9-12-15-18-21-24-27-30-etc Wall Ball @ 20/14 25 Double Under’s after every wall ball set

LIFT: Snatch – 7 x 1 WOD: 12 min EMOM ODD 6 Med Ball Cleans @ 20/14 EVEN Death by Burpees

SKILL: Agility Ladder Drills WOD: 30 min EMOM A) 10 Dual KB Front Rack Step Ups – HAP B) 9 / 6 Calorie Assault Bike...

SKILL: 400m Run for time WOD: Friday the 13th Crap Shoot – AMRAP in 13 Roll the dice – do the reps – Repeat 2-40/30...

LIFT: Press – 3 x 10 @ 65% 5RM WOD: Partner’s A) 200m Dual KB Front Rack Carry @ 24/16 kg B) Begin AMRAP -A...