Tag

Kettle bells

LIFT: OH Squat – 5 x 2 @ 85% 1RM WOD: Heavy KB Swings 5-10-15-20-25-30-35 200m sprint after each set

SKILL: Handstand & handstand walk practice WOD: AMRAP in 20 7 thrusters @ 115/75 14 KB Swings @ 24/16 kg 7 pull ups

SKILL: max height box jump WOD: 2 Rounds 20 KB Swings @ 32/20 kg 15 Burpees 10 pull ups 15 lunges per leg 20 sit...

LIFT: Deadlift – 1 RM WOD: EMOM x 16 2 KB Deadlift 4 KB Highpull 8 goblet Squats (pick weight to complete set unbroken)

SKILL: 150 KB Swings for time WOD: 6 rounds 400m Run 10 KB Snatch per arm 20 push ups

LIFT: Clean – 1 RM WOD: 10-9-8-7-6-5-4-3-2-1 Burpee pull ups KB Swings @ 24/16 kg

SKILL: Agility and Cone drills WOD: AMRAP in 20 24 sit ups 12 alt. TGU -score reps & load-

LIFT: Clean & Jerk – 1 RM WOD: 3 Rounds 40 Double under’s 20 sit ups 200m Run 20 slingshots @ 16/12 kg

LIFT: Press – 5 RM WOD: 2 Rounds of…. 1/2 Tabata V-ups 1/2 Tabata Plank Hold 1/2 Tabata Slingshots 1/2 Tabata Arch Hold -Rest 2...

LIFT: Deadlift – 5 RM WOD: AMRAP in 15 30 KB Swing @ 24/16 kg 20 push ups 10 tuck jumps