Tag

Kettle bells

SKILL: Core game WOD: Friday the 13th Crap Shoot Roll the dice – complete the exercise and reps, roll again! AMRAP in 30 2 –...

LIFT: 1 snatch pull + 1 squat snatch EMOM x 10 WOD: Tabata Goblet squats @ 24/16 kg Rest 2 min Tabata Wall sit Rest...

SKILL: Toes to Bar – max effort in 60 sec. WOD: 100 single skips then…10-9-8-7-6-5-4-3-2-1 Wall ball @ 20/14 KB Highpull at 24/16 kg then…...

LIFT: OH Squat – 5 RM WOD: 3 Rounds 1 min AMRAP Bench press @ 155/95 1 min AMRAP Wt. step ups @ 95/65 (F.rack)...

LIFT: Front Squat – 5 RM WOD: 1 min Box jumps @ 30/24 1 min KB Highpull @ 24/16 kg 2 min Box jumps 2...

LIFT: Deadlift – 5 RM WOD: 10-9-8-7-6-5-4-3-2-1 Russian twist @ 16/12 kg KB Swings @ 32/24 kg

LIFT: Press – 5 x 3 WOD: AMRAP in 10 10 KB Swings @ 32/24 kg 10 Box Jump @ 24/20 10 Ring dips

LIFT: Jerk WOD: 3x 50 Double under’s 20 T2B 10 Goblet squats @ 24/16 kg

LIFT: 1 Squat Clean + 2 front squat EMOM x 10 WOD: AMRAP in 20 1 Rope climb 10 KB Swings @ 24/16 kg 20...

LIFT: Back Squat – 3 x 5 WOD: Deck of Cards – AMRAP in 15 Hearts = sit ups Spades = KB Swings @...