Tag

Running

LIFT: 10 min EMOM – Clean pull + squat clean + hang power clean @ 75% 1RM WOD: 5 min AMRAP 15 Heavy KB Swings...

LIFT: Snatch – 7 x 1 WOD: AMRAP in 15 50 foot walking lunge 10 push ups 200m Run

SKILL: 400m Run for time WOD: 150 skips 20 C2B pull ups 10 Squat cleans @ 115/75 150 skips 15 C2B 15 Sq. cleans 150...

LIFT: OH Squat – 5 x 2 @ 85% 1RM WOD: Heavy KB Swings 5-10-15-20-25-30-35 200m sprint after each set

SKILL: Ring supports – 3 x ME WOD: “Michael” 3 Rounds 800m Run 50 Back extensions 50 sit ups

LIFT: Press – 5 x 3 @ 80% 3RM WOD: Partner’s – Complete 4 Rounds each A) 400m Run B) AMRAP Clean & Jerk @...

LIFT: Back Squat – 3 x 5 @ 80% 5RM WOD: 4 Rounds 15 Box Jump 2 24/20 400m Run

SKILL: max height box jump WOD: 2 Rounds 20 KB Swings @ 32/20 kg 15 Burpees 10 pull ups 15 lunges per leg 20 sit...

LIFT: Power clean – 1 RM WOD: 3 Rounds 60 sec plank 30 Hollow rock 10 strict T2B 400m Run

SKILL: 100m sprint relays WOD: AMRAP in 12 12 Power cleans @ 95/65 8 Barbell front rack lunges 4 Push press