Tag

Running

SKILL: Agility Ladder Drills WOD: 400m Run then 21-15-9 DB Clusters @ 35/20 Ring Rows then 400m Run

LIFT: Press – 5 x 5 WOD: 24-20-16-12-8 DB Snatch @ 50/35 Burpees 100m Run

WOD: “Badger” 3 Rounds 30 squat clean @ 95/65 30 pull ups 800m Run

LIFT: Front Squat – 5 x 3 WOD: 40 Burpee Box Jump @ 24/20 80 Wall Ball @ 20/14 800m Run 20 Burpee Box Jump...

LIFT: Press – 5 x 5 WOD: Partners complete 6 Rounds 10 Alternating Tire Flips @ 450/250 200m Run Together 6 Alternating Rope Climbs

LIFT: 10 min EMOM 1 squat snatch + 2 power snatch @ 85% 1RM WOD: Partners complete A) 200m Run B) AMRAP slingshots @ 16/12...

SKILL: HSPU drills: 30 sec HS Hold + 5 Negatives WOD: 1 Mile Run 100 KB Swings @ 24/16 kg 2 Km Row

LIFT: Front Squat – 5 x 3 WOD: 4 Rounds 200m Run 15 pull ups 10 alt. pistols

SKILL: 3 x 200m Sprints WOD: Tabata T2B Rest 2 min Tabata Hollow Rock Rest 2 min Tabata sit ups

LIFT: Bench Press – 3 x 10 WOD: 400m Run 4 strict pull ups 8 Suitcase Deadlift (HAP) 6 Pull ups 12 Deadlift 8 pull...