Tag

core workout

SKILL: Ultimate plank series WOD: 3 Rounds 3 min Max Calorie Row Rest 3 min 3 min Max Calorie Assault Bike Rest 3 min

SKILL: Max Height Box Jump WOD: Partners’ – AMRAP in 15 A) 15/10 Calorie Assault bike sprint B) Plank -switch-

STRENGTH: Clean & Jerk 5 x 1 @ 95% WOD: 50 KB Swings @ 24/16 20 Slingshots 50 KB Snatch 20 Sprawls 50 KB Swings

STRENGTH: Back Squat 5 x 5 WOD: Partner’s A) 400m Run, B) Max T2B switch A) 400m Run, B) Max sit ups switch A) 400m...

SKILL: Double Under’s WOD: 3 Rounds 500m Row 100m DB Farmer Carry @ 50/35 25 Sit ups

STRENGTH: Bench Press 3 x 5 WOD: 3 Rounds 10 GHD sit ups 15 Burpees 20 KB Snatch @ 24/16

STRENGTH: Deadlift 2@80% – 8×3 @ 65% w/ 90s rest WOD: 3 Rounds of Favourite 4 10 Hollow Body to Bent Knee Up 20 HB...

WOD 20 Power Snatch @ 95/65 20 OH Squat 20 Cal Row 20 GHD sit ups Rest 2 min 15 P. Snatch 15 OH Squat...

SKILL: Favourite 4 WOD: 4 Rounds 5 HSPU 10 Push ups 15 Pull ups Rest 2 min Repeat for 2 more Rounds

STRENGTH: Press 5 x 2 WOD: 3 Rounds 60 Air Squats 30 KB Snatch @ 24/16 60 sit ups 30 Box Jumps @ 24/20