Tag

Squat

SKILL: Agility drills WOD: 1200m Run 24 Thrusters @ 95/65 1200m Run

LIFT: Back Squat – 5 x 5 WOD: EMOM x 12 2 Squat Cleans @ 135/95 3 Sprawls

SKILL: Junkyard Dog WOD: 3X 3 min. Row (max meters) 2 min. Double under’s 1 min. squats – Rest 3 min-

LIFT: Front Squat – 5 x 2 WOD: 50 push ups 200m Run 50 box jumps 24/20 200m Run 50 KB Swings 24 / 16...

LIFT: Bench Press – 3 x 5 WOD: EMOM x 9 6 Box Jump @ 24/20 6 thrusters @ 95/65

SKILL: Pistols 5-4-3-2-1 WOD: EMOM x 10 5 squat jumps 10 Mountain climbers per leg

LIFT: Back Squat – 5 x 10 @ 135/95 WOD: EMOM to failure 10 Weighted step ups @ 40/25 Squat jumps increasing by 2 every...

LIFT: OH Squat – 5 x 2 WOD: AMRAP in 7 6 Pendlay Row @ 115/75 12 KB Swings @ 24/16 kg 24 double under’s

LIFT: Front Squat 5 x 2 WOD: AMRAP in 12 10 squats 20 KB Swings @ 24/16 kg 10 sprawls

LIFT: Back Squat 5 x 10 @ 135/95 WOD: AMRAP in 12 200m Run 50 KB Swings @ 24/16