Tag

Squat

LIFT: OH Squat – 5 x 2 WOD: 20 min EMOM odd: 10 Kb Swing to Goblet Squat even: 5 sprawls

LIFT: Press 5 x 3 WOD: 10-9-8-7-6-5-4-3-2-1 Back Squat (No Rack) @ 50% 5RM 10 Calorie Row after each set

LIFT: Back Squat – 3 x 5 WOD: 4 Rounds 15 DB Thrusters @ 50/35 45 double under’s 3 rope climb

SKILL: Muscle Up Skill Work – 10 min practice WOD: 10 Rounds 10 KB Swing to Goblet Squat @ 24/16 kg 5 Broad Jumps

LIFT: Front Squat – 5 x 2 WOD: 18 min AMRAP 1 Power Snatch @ 135/95 3 HSPU (sub 1 wall walk) 5 Burpees

LIFT: 10 min EMOM: 1 Snatch Pull + 1 Power Snatch + 1 Hang Squat Snatch WOD: 10 Rounds 10 pull ups 10 Box Jump...

LIFT: OH Squat – 5 x 2 WOD: 4 Rounds 2 min AMRAP Hang Squat Clean – HAP 2 min AMRAP Max Cal Row 2...

SKILL: 60 sec Max Effort Assault Bike WOD: 5 Rounds – 1 min Intervals Heavy KB Swings DB Snatch (alt) Goblet Squat Rest

LIFT: Bench Press – 3 x 5 WOD: Tabata these… wall ball @ 20/14 mountain climbers static squat hold / wall sit

LIFT: Back Squat – 3 x 5 WOD: 15 min CAP 150 Double under’s 60 push ups 40 dips 20 HSPU (6 wall walks) 150...