Tag

Kettle bells

SKILL: Double under’s – 10-30 reps EMOM for 10 min WOD: 5 Rounds of 30 second Intervals OH Lunge @ 45/25 Russian twist @ 16/12...

LIFT: Press – 1 RM WOD: AMRAP in 15 20 KB Swings @ 24/16 kg 15 K2E 10 Touch plank

SKILL: Double unders 10-30 reps EMOM x 10 WOD: 150 KB Swings @ 24/16 kg for time – EMOM stop and complete 5 Box Jumps...

SKILL: skipping drills – 30 sec. intervals x5 singles doubles rest WOD: 50-40-30-20-10 KB Swings @ 24/16 kg 1 min Plank

SKILL: Double under’s – EMOM x 5 (10-30 reps) WOD: Tabata…. Wall ball @ 20/14 Lunge w/ pass through @ 16/12 kg Mountain climbers Rest...

LIFT: Press – 5 RM WOD: AMRAP in 14 10 KB Swings @ 32/24 kg 10 Box Jumps @ 24/20 10 HR push ups

LIFT: Front Squat – 5 x 2 WOD: AMRAP in 10 2 Ring dips 4 Box Jump overs @ 24/20 6 KB Snatch per arm...

LIFT: Deadlift – 5 RM WOD: Teams of 3 – divide work evenly, 1 athlete working at a time AMRAP in 20 30 jump squats...

WOD: 12 Days of Christmas On the first day of Christmas my true love gave to me, 1 burpee On the second day of Christmas...

SKILL: 2 km Row WOD: Partner Chipper 50 DB Thrusters 100 Box Jumps 50 Alternating DB Snatch 100 KB Swings 50 pull ups 100 Double...