Tag

Kettle bells

SKILL: KB snatch drills WOD: 8 Rounds 5 KB Snatch per side @ 24/16 kg 10 Ring dips 40 Double under’s -30 sec rest between...

LIFT: OH Squat – 5 x 2 WOD: 100 KB Swings @ 24-16 kg 10 Burpees 20 Box Jump @ 24/20 100 Kb Swings 20...

LIFT: Clean & Jerk – 7 x 1 @ 90% 1RM WOD: Partners – similar strength 15 min ladder of: Heavy KB Swings Single arm...

LIFT: Deadlift – 5 x 5 WOD: AMRAP in 12 10 pull ups 20 KB Swings @ 24/16 kg 30 Double under’s

LIFT: 10 min EMOM @ 75% 1RM: 1 snatch pull + 1 squat snatch WOD: Coed Partner’s – Complete 5 rounds A) 100m Farmer Carry...

LIFT: Front Squat – 5 x 2 WOD: 3 Rounds w/ 1 min Rest between Rounds 1 min AMRAP Ball slams @ 20/15 1 min...

SKILL: Rope Climbs WOD: 3 Rounds of 5 min AMRAP 14 Heavy KB Swings 7 Burpees -90 sec rest-

LIFT: Deadlift – 5 x 5 WOD: EMOM x 12 A) AMRAP Double under’s B) 8 T2B C) 4 KB Clean & Press /...

SKILL: Running Drills WOD: 3 Rounds 15 Calorie Row 30 Slingshots 15 Calorie Row 30 sit ups

LIFT: 10 min EMOM @ 75% 1RM 1 Clean pull – 1 squat clean – 1 hang power clean WOD: 21-15-9 Double unders Goblet squats...