Tag

Gymnastics

SKILL: KB Drills – 30 sec Intervals R-arm swing R-arm Highpull H2H swing L-arm swing L-arm Highpull Rest Complete 3 Rounds WOD: 5 Rounds for...

LIFT: Deadlift – 5 x 5 WOD: EMOM x 14 odd: 15 Ball slams even: 10 Ring rows (quality movement)

LIFT: Back Squat – 3 x 5 WOD: EMOM x 12 odd: 5 Strict T2B even: 15 Wall ball @ 20/14

LIFT: Snatch – 7 x 1 WOD: AMRAP in 10 Increasing ladder 2-4-6-8-10-12-etc Pull ups HSPU

SKILL: 400m Run WOD: 1 min AMRAP Hang Squat Clean @ 135/95 1 min AMRAP Burpees 1 min AMRAP T2B 2 min AMRAP Hang Squat...

LIFT: OH Squat – 5 x 2 WOD: 5 Rounds – 30 sec intervals Ball slams @ 20/15 Hollow rock Slingshots @ 16/12 kg HK2E...

LIFT: Front Squat – 5 x 2 WOD: 5 Rounds 10 V ups 30 sec L hang 30 sec plank 30 sec push up plank

SKILL: Bar Muscle Ups – Progressions & Drills WOD: EMOM x 25 1 Hang Power Clean 2 Front Squats HAP – add weight as needed

LIFT: Bench Press – 3 x 5 WOD: AMRAP in 10 10 HSPU 20 Alt. pistols

SKILL: Core Complex x 10 WOD: Assault Bike for time Teams of 4 men complete 450 cal Teams of 4 women complete 300 cal