Tag

AMRAP

SKILL: 60 sec Max Calorie Assault Bike WOD: 20 min AMRAP 20 Weighted Step ups @ 24/20″ & 45/25lb DB 10 Squat Cleans @ 95/65...

STRENGTH : Clean & Jerk 5 x 1 @ 75% WOD: AMRAP in 15 50 Double under’s 15 Push press @ 75/55 10 T2B

STRENGTH: Snatch 5 x 1 @ 70% 1RM WOD: AMRAP in 7 5 Sprawls 4 Hang Power Snatch @ 50% 3 Broad Jump

STRENGTH: Press 5 x 3 WOD: Partners – 10 min AMRAP Row for Calories -switch as needed- REST 2 min 5 min AMRAP Goblet Squats...

WOD: “The Chief” 5 Rounds 3 min AMRAP 3 Power Cleans @ 135/95 6 Push ups 9 Air Squats -Rest 1 min bw rounds-

STRENGTH: Front Squat 5 x 5 WOD: AMRAP in 15 5 R-Leg Deadlift @ 24/16 kg 10 Slingshots @ 20/14 kg 5 L-Leg Deadlift 10...

STRENGTH: Press 5 x 3 WOD: AMRAP in 10 15/10 Cal Assault Bike 10 C2B Pull ups 5 HSPU

SKILL: Dodgeball WOD: Partner Relay 30 Calorie Row each then AMRAP 1 Burpee Box Jump Over @ 24/20 1 Goblet Squat @ 24/16 kg 1...

STRENGTH: Deadlift 5 x 5 WOD: AMRAP in 8 2 KB Cluster – R 2 KB Cluster – L 4 KB Cluster – R 4...

STRENGTH: 10 min EMOM Clean Pull + Hang Squat Clean @ 95% WOD: AMRAP in 10 1 Suicide Sprint 5-10-15-20-25-30-etc Wall Ball @ 20/14