Tag

Kettle bells

SKILL: 150 KB Swings for time WOD: 9-6-3 strict press@ 75/55 pull ups -Rest 1 min- 15-12-9 push press @ 75/55 pull ups -Rest 1...

LIFT: Back Squat – 3 x 5 WOD: 3 Rounds 20 push ups 100 Double under’s 20 KB Snatch @ 24/16 kg

LIFT: Press – 5 x 5 WOD: AMRAP in 15 20 KB Swings @ 20/14 kg 15 KB Highpull 10 slingshots

SKILL: Turkish Get up – 1 RM WOD: AMRAP in 15 OH Squat @ 95/65 T2B Increasing ladder 3-6-9-12-etc

LIFT: Front Squat – 5 x 2 1 1/4 Squats WOD: 3 Rounds 5 Broad Jump 10 Dual KB Thrusters @ 24/16 kg 15 Pull...

SKILL: KB Snatch WOD: 5 Rounds 8 Right-KB Snatch 6 Right-KB OH Lunge 4 Right-KB Front Rack Squat 8 Left-KB Snatch 6 Left-KB OH Lunge...

LIFT: 10 min EMOM 1 Power Clean + 1 Push Jerk + 1 Split Jerk WOD: 4 Rounds – 30 sec AMRAP of each Halos...

LIFT: Bench Press – 5 x 5 WOD: 1 min AMRAP Weighted step ups 1 min AMRAP Ring dips 1 min AMRAP Tactical Lunges 1...

LIFT: 5 sets of 1 Snatch Pull + 1 Hang Squat Snatch @ 75% 1RM WOD: EMOM x 20 15 KB Swings + 5 Gob...

LIFT: 5 sets of: 1 Squat Clean + 1 Hang Power Clean + 1 jerk @ 75% 1RM WOD: 50 Double under’s 40 sit ups...