Tag

Strength Endurance

STRENGTH: Front Squat 5×1 @ 95% WOD: 20 min AMRAP 20 KB Swings @ 24/16 kg 10 Pull ups 5 HSPU

SKILL: Mobility Games WOD: 200 Dual KB Front Squats @ 24/16kg -every time you put the bells down Run 100m-

STRENGTH: Back Squat 5 x 5 WOD: 400m Run Buy In 10 Rounds 5 Power Clean @ 135/95 10 Pull ups 400m Run Cash Out

STRENGTH: Deadlift 2 @ 90%, 5×3 @ 75% WOD: 2 Rounds 25 Push Press @ 95/65 100 ft. Front Rack Walking lunge Rest 3 min...

STRENGTH: Snatch 5 x 1 @ 95% WOD: AMRAP in 15 50 Double under’s 10 Bar MU 10 HSPU

STRENGTH: Clean & Jerk 5 x 1 @ 95% WOD: 50 KB Swings @ 24/16 20 Slingshots 50 KB Snatch 20 Sprawls 50 KB Swings

STRENGTH: 1 1/4 Front Squat 5 x 1 @ 95% WOD: Partner’s 1000m Row (switch as needed) 100 MB Cleans @ 20/14 750m Row 75...

WOD: “Murph” 1 Mile Run 100 Pull ups 200 Push ups 300 Squats 1 Mile Run

WOD: AMRAP in 20 21/15 Calorie Row 15 Pull ups / Ring Rows 9 Hang Squat Cleans @ 135/95

STRENGTH: Press – 3 RM WOD: 5 Rounds 100 Ft Suitcase DB Walking Lunge @ 50/35 20 sec L-sit 15 Ft HS Walk / 30...