Tag

Kettle bells

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

SKILL: Seated Sled Pull for load WOD: 21-18-15-12-9-6-3 push press @ 95/65 KB Swings @ 24/16 kg double under’s

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...

LIFT: Snatch – 1 RM WOD: 80-60-40-20 squats 40-30-20-10 KB Swings @ 24/16 kg 20-15-10-5 Pull ups

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

SKILL: 150 KB Swings for time WOD: 60 Double under’s 20 Deadlift @ 135/95 20 Box Jump 40 Double under’s 15 Dedlift 15 Box Jump...

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

LIFT: Push press – 1 RM WOD: 3 Rounds 21 KB Swings @ 24/16 kg 15 T2B 9 Burpees