Tag

Kettle bells

LIFT: 10 min EMOM 1 Snatch pull + 1 Squat snatch WOD: AMRAP in 12 20 slingshots @ 16/12 kg 10 ball slams @ 30/20...

LIFT: Back Squat – 3 x 5 WOD: 2 Rounds of alternating Tabata intervals Suitcase Deadlift w/ KB’s Double unders (sub. tuck jumps)

LIFT: 10 min EMOM Snatch pull + Squat Snatch WOD: AMRAP in 20 400m Run 30 KB Swings @ 24/16 kg 15 T2B

LIFT: Deadlift – 1 x 5 WOD: 12-9-6-3 push jerk @ 135/95 ball slams @ 30/20 KB Swings @ 32/24 kg

SKILL: Turkish get up 1-1-1-1-1 WOD: EMOM x 12 1 Clean 1 Beggar (challenging weight)

LIFT: Deadlift – 1 x 5 WOD: 30 sec intervals – AMRAP Mountain climbers V to Hollow body Slingshots KB Snatch Rest Complete 5 Rounds

SKILL: Double under’s – 10 min EMOM WOD: 100 KB Swings @ 24/16 kg 10 Burpees 20 Ball slams @ 20/15 100 KB Swings 20...

LIFT: Bench press – 3 x 5 WOD: 3 Rounds 30 Hollow Rocks 30 Mountain climbers per leg 30 KB Swings @ 24/15 kg

LIFT: Back Squat – 3 x 5 WOD: 20 Calorie Row 20 Goblet squat @ 24/16 kg 30 Cal Row 30 KB – Sumo Deadlift Highpull...

SKILL: Agility drills WOD: 8 KB Swings @ 32/24 kg 40 sit ups 80 Double under’s 8 Rope climbs 80 Double under’s 40 sit ups...