Tag

Burpees

SKILL: 3x Resisted sprints WOD: AMRAP in 5 5 Pull ups 10 Wall Ball @ 20/14 REST 1 min Burpees AMRAP in 2

LIFT: OH Squat – 5 x 2 WOD: As Partners, each person does the required number of reps. Neither can advance until reps complete. One...

SKILL: Pistols 5 x 2 WOD: 1-10-1 KB Swings @ 24/16 kg Box jumps @ 24/20 EMOM 2 burpees

SKILL: Quadripedal Tag WOD: Partner’s 100 jump squats 50 T2B 100 1-arm KB Thrusters @ 24/16 kg 50 Supermans 100 Burpees

SKILL: 3 Resisted sprints WOD: 3 Rounds for time 40 squats 30 push press @ 75/55 20 Front rack lunges @ 75/55 10 burpees

SKILL: Single leg Agility Drills WOD: Deck of Cards – AMRAP in 12 Hearts = Pull ups Spades = SLDL @ 75/55 Diamonds = Push...

LIFT: Deadlift – 5 RM WOD: Partner’s 100 Box Jumps @ 24/20″ 100 Burpees 100 KB Swings @ 24/16kg 100 Double unders

SKILL: max Ring Dips WOD: AMRAP in 10 5 Burpees 10 Wall ball @ 20/14 15 Double unders

LIFT: OH Squat – 5 x 2 WOD: 10 to 1 Burpees Box Jumps @ 24/20″

LIFT: Front Squat – 5 x 2 WOD: AMRAP in 5 10 Hollow Rock 20 Double unders REST 2 min 2 min AMRAP Burpees