Tag

Kettle bells

SKILL: Pull ups WOD: 10 Rounds 20 KB Swings (Unbroken) 10 sec Active Plank

LIFT: Bench Press – 5 x 5 @ 70% WOD: 3 Rounds 100 foot Off-set OH KB Walk 20 Bent DB Row 20 Half Kneeling...

SKILL: Muscle Up / Static Ring support WOD: 5 Rounds 30 sec Static hollow hold 20 sit ups 30 sec plank hold 20 slingshots 30...

LIFT: Deadlift – 5 x 5 @ 70% 5RM WOD: 3 Rounds 10 KB Swings @ 24/16 kg 1 Rope Climb 15 KB Swings 2...

SKILL: 1000m Row for Time WOD: AMRAP in 14 6 1-arm KB Thruster / side @ 24/16 kg 6 C2B pull ups 24 Double under’s...

LIFT: 5 sets of 1 slean + 2 Jerk @ 75% 1RM WOD: Alternating Tabata Ball slams @ 20/15 Sit ups Slingshots @ 16/12 kg...

12 Days of Christmas On the first day of Christmas my true love gave to me….. 1 Muscle up On the second day of Christmas...

LIFT: Power Snatch – 1 RM WOD: 3 Rounds 25 KB Swings @ 24/16 25 Wall ball @ 20/14

LIFT: Bench Press – 1 RM WOD: AMRAP Dice Roll in 7 min Roll the die and complete the reps, repeat 🙂 1- 10...

LIFT: OH Squat – 3 RM WOD: Complete 4 Rounds of 3 Sets of: 3 KB Snatch – R 5 KB Front Rack Squat –...