Tag

Strength Endurance

LIFT: Deadlift – 5 x 4 WOD: “Karen” 150 Wall Ball @ 20/14

LIFT: Snatch – 5 x 1 @ 75% WOD: 3 Rounds 8 R-arm DB OH walking lunge steps @ 50/35 8 L-arm DB OH walking...

SKILL: Turkish Get up – 1 RM WOD: AMRAP in 15 OH Squat @ 95/65 T2B Increasing ladder 3-6-9-12-etc

LIFT: Front Squat – 5 x 2 1 1/4 Squats WOD: 3 Rounds 5 Broad Jump 10 Dual KB Thrusters @ 24/16 kg 15 Pull...

LIFT: Bench Press – 4 x 4 WOD: AMRAP in 16 3 Deadlift @ 135/95 2 Hang Squat Clean 1 HSPU (sub DB press)

SKILL: KB Snatch WOD: 5 Rounds 8 Right-KB Snatch 6 Right-KB OH Lunge 4 Right-KB Front Rack Squat 8 Left-KB Snatch 6 Left-KB OH Lunge...

LIFT: Deadlift – 5 x 5 WOD: AMRAP in 15 5 strict pull ups 10 Push press @ 95/65 15/10 Cal Assault Bike

LIFT: 10 min EMOM 1 Snatch Pull + 1 Power Snatch + 1 Squat Snatch WOD: 4 Rounds 60 sec plank hold 15 sec L-sit...

SKILL: Burgener Warm up WOD: 15 Burpee Over Bar 15 Clean & Jerk @ 95/65 12 Burpee O/B 12 C & J @ 105/75 9...

LIFT: Front Squat – 5 x 5 WOD: EMOM x 16 A) 15 Ring Rows B) 10 Single leg Deadlift C) 3 Rope Climb D)...