Tag

Gymnastics

LIFT: Clean – 5 reps EMOM @ 50% WOD: 50 Sit ups 40 Russian twist @ 16/12 kg 30 K2E 20 Hollow rock 10 Push...

SKILL: 3 sets of max: Ring support, L-sit, Ring dips WOD: EMOM x 10 odd: 20 (10) wall ball @20/14 even: 15 box jump @...

LIFT: Jerk – 5 x 8 (50% of 1 RM) WOD: 3x 25 KB Swings @ 32/24 kg 20 Box Jumps @ 24/20 15 T2B

LIFT: Front Squat – 1 RM WOD: AMRAP in 8 5 Ring dips 10 pull ups 15 Double under’s

SKILL: 3 x max Double under’s WOD: 3-6-9-12-15-18-21-24-…… T2B Deadlift @ 225/155 AMRAP in 12

LIFT: Deadlift – 1 RM WOD: AMRAP in 10 Row 250m 10 T2B 20 KB Swings @ 24/16 kg

SKILL: Double under’s – 10-30 reps EMOM for 10 min WOD: 5 Rounds of 30 second Intervals OH Lunge @ 45/25 Russian twist @ 16/12...

SKILL: hand balancing drills WOD: AMRAP in 8 5 Ring dips 10 box jumps @ 24/20 5 press @ 50% 5RM

SKILL: 2 Resisted sprints WOD: 50 Cal. Row 40 Burpees over bar 30 Ground to Over head @ 95/65 20 C2B pull ups 10 Lunge...

LIFT: Press – 1 RM WOD: AMRAP in 15 20 KB Swings @ 24/16 kg 15 K2E 10 Touch plank