Tag

AMRAP

LIFT: Back Squat – 3 x 5 WOD: “Black Jack” AMRAP in 14 21 Cal Assault bike 21 KB Swings @ 24/16 kg 21 sit...

LIFT: Snatch – 7 x 1 WOD: AMRAP in 15 50 foot walking lunge 10 push ups 200m Run

LIFT: Clean & Jerk – 7 x 1 @ 90% 1RM WOD: AMRAP in 5 5 Ring dips 10 push press @ 95/65 -Rest 1...

LIFT: Press – 5 x 3 @ 80% 3RM WOD: Partner’s – Complete 4 Rounds each A) 400m Run B) AMRAP Clean & Jerk @...

SKILL: Handstand & handstand walk practice WOD: AMRAP in 20 7 thrusters @ 115/75 14 KB Swings @ 24/16 kg 7 pull ups

SKILL: 100m sprint relays WOD: AMRAP in 12 12 Power cleans @ 95/65 8 Barbell front rack lunges 4 Push press

SKILL: Rope Climbs WOD: “Fight Got Worse” 3 Rounds 1 min Max Cal Assault Bike 1 min AMRAP DB SNatch @ 50/35 1 min AMRAP...

LIFT: Front Squat – 3 RM WOD: AMRAP in 12 20 Ball slams @ 20/15 10 L-arm OH walking lunges @ 50/35 10 R-arm OH...

SKILL: Atlas Stone technique WOD: 5 Rounds 1 min AMRAP Hang Power Cleans @ 115/75 Rest 1 min 1 min AMRAP burpees Rest 1 min

LIFT: Press – 3 RM WOD: Partners – complete 4 rounds each A) Run 400m B) AMRAP pull ups (C2B if you have them) -score...