Tag

Olympic lifting

STRENGTH: Front Squat 5 x 2 @ 80% WOD: 3 Rounds 200m Run AMRAP pull ups 200m Run AMRAP push ups *unbroken sets

SKILL: Burgener warm up & prep WOD: 3-6-9-12-15-18-21-24-etc…… T2B Push ups Power Cleans @ 135/95 10 ft HS Walk or 30 sec HS Hold

STRENGTH: Snatch 5 x 1 @ 85% WOD: 6 Rounds 12 Burpees 6 Front Rack DB Squats @ 50/35 2 Rope Climbs

STRENGTH: OH Squat 5 x 2 WOD: Friday the 13th Crap Shoot 2 – 50 Double Under’s 3 – 5 Push Press @ 95/65 4...

STRENGTH: 10 min EMOM of 2 Clean Pull + 1 Hang Squat Clean @ 85% WOD: AMRAP in 7 15 Wall Ball @ 20/14 12...

STRENGTH: Bench Press 3 x 5 WOD: 3 Rounds 20 Power Snatch @ 95/65 10 Bar Facing Burpees

STRENGTH: Deadlift 5 x 5 WOD: 21-15-9 Hang Squat Cleans @ 95/65 Mountain Climbers / leg

STRENGTH: 10 min EMOM Snatch Pull + Squat Snatch @ 80% WOD: Partner’s – 3 Rounds 50 Pull ups 100 DB Snatch 200 DU’s

STRENGTH: OH Squat 5 x 2 WOD: Death by 10m Shuttle sprints min 1 – 10m sprint min 2 – 20m sprint min 3 –...

STRENGTH: Clean & Jerk 5 x 1 @ 80% WOD: 10-20-30 Wall Ball @ 20/14 Calorie Row