Tag

Strength Endurance

Snatch – 7 x 1 @ 85% WOD: 100 Weighted Step ups @ dual 35/25 -EMOM 5 squat jumps-

OH Squat – 4 x 2 WOD: 6 Rounds 10 Calorie Assault Bike 12 Press @ 65/45 10 Calorie Row 12 Ring dips

SKILL: Favourite 4 PARTNER WOD: P1 Dual OH KB Hold / P2 50 air squats switch P1 wall sit / P2 40 walking OH Lunges...

Front Squat – 5 x 5 3 Rounds 30 Alt. DB Snatch @ 50/35 20 Burpee Box Jump @ 24/20

Bench Press- 3 x 5 10 Rounds 5 KB R-Rack / L-Deadlift @ 24/16 & 32/20 kg 5 KB L-Rack / R-Deadlift 5 R-Arm Swing...

WOD: “Pheezy” 3 Rounds 5 Front Squat @ 165/105 18 Pull ups 5 Deadlift @ 225/155 18 T2B 5 Push Jerk @ 165/105 18 H/R...

LIFT: Deadlift 1RM WOD: 2 Rounds 25 strict pull ups 15 strict HSPU

LIFT: 10 min EMOM – 1 Power snatch + 1 Squat snatch @ 80% WOD: AMRAP in 8 Complete the complex unbroken: Hollow body to...

WOD: Partner’s complete 2 min Work / 1 min Rest of the following Hang Squat Clean @ 95/65 (1 athlete working) Heavy Sled Push Row...

LIFT: Front Squat – 1 1/4 @80% 5RM – 5×2 WOD: 5 Rounds 4 Dual KB Pendlay Row 10 Dual KB Deadlift 6 Dual KB...