Tag

Strength Endurance

SKILL: Muscle Up Drills WOD: 50 Pull ups 50 OH Squats @ 75/55 30 C2B Pull ups 30 OH Squats 10 Bar Muscle ups 10...

SKILL: 60 second Max Calorie Assault Bike WOD: 6 Rounds 10 Front Rack Lunge @ 135/95 10 Clean & Jerk

SKILL: Tire Flips WOD: 20 min AMRAP 500m Row 10 DB Snatch @ 70/45 20 Push ups 3 Rope Climb

SKILL: Rope Climb Technique WOD: 750m Row 50 Box Jumps @ 24/20 25 D-Ball Cleans 50 Box Jump 750m Row

SKILL: Favourite 4 Core Series WOD: Partner’s Complete 25 Power Cleans @ 115/85 75 Sit ups 100 Air Squats 50 Alt DB Snatches @ 50/35...

SKILL: Double under’s skill – AMReps 2 min WOD: 3 Rounds 10 Press @ 50% 1RM 15 Ring Row 20 Burpees 25 Wall Ball @...

SKILL: Rope Climb Technique WOD: 21-18-15-12-9 Squat Cleans @ 115/85 Row for Calories

SKILL: 500m Row for time WOD: AMRAP in 15 1 Power Clean @ 75% 1RM 3 Strict Pull ups 5 H/R Push ups 9 Air...

WOD: “Tommy Mac” 2 Rounds 12 Burpees 12 Thrusters @ 115/75 12 Burpees 12 Power Snatch @ 115/75 12 Burpees 12 Push Jerk @ 115/75...

Family Day WOD: Teams of 4 – Complete 2 Rounds AMRAP in 3 Calorie Row AMRAP in 3 Ring Rows AMRAP in 3 Resisted Sprints...