Tag

Kettle bells

LIFT: Back Squat – 3 x 5 WOD: AMRAP in 9 3 OH Squat @ 135/95 6 T2B 9 KB Swings @ 32/24 kg

SKILL: 3 x Sled push for load WOD: 7x 7 Box Jumps @ 30/24 7 pull ups – Rest 2 min – 150 KB Swings...

SKILL: Agility ladder drills WOD: Turkey WOD – Partner’s: one person working at a time 200 Double under’s 100 KB Swings @ 24/16 kg 100...

SKILL: 150 Kb Swings for time WOD: AMRAP in 7 Wall ball @ 20/14 EMOM stop & complete 5 Pendlay Row @ 135/95

SKILL: 3 x max reps Ring dips WOD: 21-15-9 Box Jumps @ 24/20″ KB Swings @ 24/16 kg push ups

LIFT: Press 5 x 3 WOD: Tabata…. Thruster @ 95/65 alternated with Mountain climbers Rest 1 min KB Swings @ 24/16 kg alternated with Burpees

SKILL: 3 x 10 pistols WOD: 5 Rounds 100m Run 10 Ball slams 20 KB Swings@ 28/20 kg

SKILL: Tabata ring plank WOD: 4 Rounds 10 OH KB lunge steps 20 slingshots 30 KB Swings @ 24/16 kg 40 Double under’s

LIFT: Bench Press – 1 RM WOD: 100 ft. walking OH Lunge 21 KB Swings @ 24/16 kg 100 ft. walking OH lunge 15 KB...

SKILL: 3x max reps HSPU WOD: 150 KB Swings @ 24/16 kg 100 Double under’s 50 Box Jumps @ 24/20 100 Double under’s 150 KB...