Tag

AMRAP

LIFT: Press – 1 RM WOD: EMOM x 12 A) max strict pull ups B) 10 Alt. pistols C) 15 SLDL @ 75/55

SKILL: Core Complex – 10 min AMRAP WOD: 2 Rounds 200m Run Rest 1:00 400m Run Rest 1:30 800m Run Rest 3:00

SKILL: Agility Ladder drills WOD: 7 Rounds 30 sec AMRAP Pull ups 30 sec Rest 30 sec AMRAP Push ups 30 sec Rest

SKILL: 3 x Max Effort Toes to Bar WOD: “Kelly” 5 Rounds 400m Run 30 Box Jump @ 24/20 30 Wall ball @ 20/14

LIFT: Front Squat – 3 RM WOD: In 5 minutes complete 400m Run 25 KB Swings @ 24/16kg AMRAP sit ups -Rest 2 min- Repeat...

LIFT: Clean – 1 RM WOD: AMRAP in 14 30 Ball slams @ 20/15 30 Cal Assault Bike 30 Wall Ball @ 20/14 30 Cal...

LIFT: Bench press – 3 RM WOD: Teams of 3 3:00 Assault Bike Max Calories (switch @ 60 sec) 3:00 Rest 6:00 Max Cal (switch...

LIFT: Snatch – 1 RM WOD: 5 Rounds 15 sec max reps Pendlay Row @ 115/75 45 sec slow Recovery Band Rows

SKILL: Agility – 3X 30 second plate hops followed by 30 second rest, 60 sec max tuck jumps, 60 sec max plate hops WOD: 1...

LIFT: Press – 5 RM WOD: AMRAP in 2 6 Wall Ball @ 20/14 6 Air Squats -Rest 1 min- Complete 5 rounds