Tag

Burpees

LIFT: Press – 5 x 3 WOD: Partner Chipper 50 Alternating Box Jumps @24/20 25 Unison burpees 50 KB Swings @ 24/16 kg (25 each)...

LIFT: Back Squat – 3 x 5 WOD: AMRAP in 12 3 pistols / leg 5 Ring dips 7 Box jump overs @ 24/20 9...

LIFT: Bench Press – 3 x 5 WOD: Partner’s – alternate between exercises as necessary 1 min. AMRAP Thrusters @ 95/65 Handstand hold – 30...

Happy Halloween!! Deadlift – 5 RM “The Ghost” 6 Rounds 1 min. Row for calories 1 min. burpees 1 min. Double under’s

SKILL: Tabata Ring plank / touch plank WOD: 10-9-8-7-6-5-4-3-2-1 OH Squat @ 95/65 Burpees

LIFT: Clean & Jerk – 7 x 1 WOD: 25 Burpees 25 Power Cleans @ 135/95 25 Burpees EMOM stop and complete 7 Wall Balls...

SKILL: Agility ladder drills WOD: Turkey WOD – Partner’s: one person working at a time 200 Double under’s 100 KB Swings @ 24/16 kg 100...

LIFT: Press 5 x 3 WOD: Tabata…. Thruster @ 95/65 alternated with Mountain climbers Rest 1 min KB Swings @ 24/16 kg alternated with Burpees

LIFT: Front Squat – 1 RM WOD: AMRAP in 5 3 Power cleans @ 135/95 5 Burpee over barbell 7 pull ups -Rest 2 min-...

LIFT: Press – 1 RM WOD: 5 Rounds of “Bradley” 100m Sprint 10 pull ups 100m Sprint 10 burpees – 30 sec. Rest –