Tag

Squat

LIFT: Bench Press – 3 x 5 WOD: AMRAP in 15 15 Ball slams @ 20/15 15 Russian Twist per side @ 20/15 15 Goblet...

LIFT: Deadlift – 1 x 5 WOD: 50 Thrusters for time – stop EMOM for 3 burpees-

LIFT: Back Squat – 3 x 5 WOD: 15-12-9-6-3 Pendlay Row @ 135/95 1 Leg Deadlift / side @ 32/24 kg

SKILL: Double under EMOM for 10 min WOD: AMRAP in 10 T2B OH Squat @ 95/65 2-4-6-8-10-12…etc Get as far up the ladder as you...

LIFT: Snatch – 7 x 1 WOD: Medicine Balls Gone Bad! 3x – 1 min Intervals MB Mountain climbers MB rebound sit ups @ 20/14...

LIFT: OH Squat – 5 x 2 WOD: “Baseline” 500m Row 40 squats 30 sit ups 20 push ups 10 pull ups

SKILL: Pistol squats – 5 x 10 alternating – Rest 1 min b/w sets WOD: 5 Rounds 5 Power Cleans @ 135/95 5 Push Jerk...

LIFT: Front Squat – 5 x 2 WOD: 3 rounds of 1 min Intervals Ball slams @ 20/15 Plank Russian twist @ 16/12 kg Plank...

SKILL: Max height box jump WOD: AMRAP in 15 10 Body Rows 10 Burpees 10 Alternating pistols

LIFT: Back Squat – 3 x 5 WOD: EMOM x 16 1 Squat Clean @ 135/95 2 Hang Power Cleans 4 Front Rack Lunges