Tag

AMRAP

LIFT: Back Squat – 3 x 5 WOD: 15 min CAP 150 Double under’s 60 push ups 40 dips 20 HSPU (6 wall walks) 150...

LIFT: Front Squat – 5 x 2 WOD: 90 sec Work / 30 sec Rest Squat jumps KB Swings @ 24/16 kg Box Jumps...

SKILL: 60 sec Max Effort Assault Bike – for Calories WOD: Project 6ix WOD 1 – 15 min CAP 72 Double under’s 27 DB Power...

SKILL: Handstand / HS walk – 10 min practice WOD: 20 min Ladder Front rack lunges @ 95/65 Push press -1 rep of each, then...

LIFT: Back Squat – 3 x 5 WOD: Tabata Mountain Climbers -Rest 1 min- Tabata Squat Jump -Rest 1 min- Tabata Double under’s

SKILL: Sled Push Relay – AMRAP in 4 WOD: 8 Rounds 30 sec AMRAP Med Ball Clean @ 20/14 30 sec AMRAP broad jump -1...

LIFT: OH Squat – 5 x 2 WOD: AMRAP in 8 8 Burpee Box Jump @ 24/20 16 KB Swings @ 24/16 kg

SKILL: 150 KB Swings for time WOD: EMOM x 25 A) 1 hang squat clean + 3 push jerk B) 2 hang sq. clean +...

LIFT: Press – 5 x 3 WOD: Tabata these: partner “clap” plank (in push up plank position) -rest 1 min- partner under/over (partners alternate each...

SKILL: Core Complex x 10 WOD: 3 Rounds 1 min AMRAP burpees -rest 1 min- 1 min AMRAP wall ball @ 20/14 -rest 1 min-...