Tag

Gymnastics

SKILL: T2B – Tabata drill with progressions WOD: 3 Rounds 5 min AMRAP 10 Clean & Jerk @ 95/65 10 Box Jump @ 24/20 -2...

LIFT: Deadlift – 5 x 5 WOD: AMRAP in 12 2 wall walks 10 Goblet squats @ 24/16 kg 20 Double under’s

SKILL: 5×15 Hollow Rock 5×5 Supine Rows WOD: AMRAP in 15 10 KB Swings @ 32/24 kg 10 push ups 10 V ups

LIFT: Back Squat – 3 x 5 @ 85% of 5RM WOD: 60 wall ball @ 20/14 50 squat thrusts 40 T2B 50 goblet squats...

LIFT: Clean & Jerk – 1 RM WOD: 15-12-9 Thrusters @ 115/75 Ring dips *complete 1 Rope climb after each set

LIFT: Power Clean – 3 RM WOD: The 12 Days of Christmas On the first day of Christmas my true love gave to me 1...

SKILL: Balance drills WOD: Complete 3 Rounds 10 T2B 20 Paralette pass thru 30 Russian Twist @ 16/12 kg 40 sit ups 50 KB Swings...

SKILL: Pull ups (weighted) 5-4-3-2-1 WOD: 15 min EMOM 1 Squat Clean @ 95/65 2 Front Rack Russian Step ups per leg

LIFT: Clean – 1 RM WOD: 20 min EMOM Odd minutes complete 5 HSPU (seated DB press) Even minutes complete 5 KB Snatch per arm...

LIFT: Snatch – 3 RM WOD: Partner Goblet Squat Ladder – up & back Partner A holds Plank while Partner B Bear crawls to KB...