Tag

Strength Endurance

LIFT: Bench Press – 5 x 5 WOD: 1 min AMRAP Weighted step ups 1 min AMRAP Ring dips 1 min AMRAP Tactical Lunges 1...

SKILL: Burgener warm up & prep WOD: “The Chief” 3 min AMRAP 3 Power Cleans @ 135/95 6 Push ups 9 Squats -Rest 1 min_...

LIFT: Deadlift – 5 x 5 WOD: 4 Rounds 30 sec L-Hang 30 sit ups 30 sec Hollow Hold 30 sit ups

LIFT: 5 sets of 1 Snatch Pull + 1 Hang Squat Snatch @ 75% 1RM WOD: EMOM x 20 15 KB Swings + 5 Gob...

SKILL: Atlas Stone & Tire Flip Technique WOD: 5 Rounds 4 Atlas stone to shoulder (HAP) 5 Tire Flips (HAP) -Rest as needed between rounds-

LIFT: Front Squat – 5 x 5 @ 70% 5RM WOD: Tabata Tuck Jumps Rest 1 min Tabata Jumping lunges Rest 1 min Tabata Wall...

LIFT: Bench Press – 5 x 5 @ 70% WOD: 3 Rounds 100 foot Off-set OH KB Walk 20 Bent DB Row 20 Half Kneeling...

SKILL: Muscle Up / Static Ring support WOD: 5 Rounds 30 sec Static hollow hold 20 sit ups 30 sec plank hold 20 slingshots 30...

LIFT: Deadlift – 5 x 5 @ 70% 5RM WOD: 3 Rounds 10 KB Swings @ 24/16 kg 1 Rope Climb 15 KB Swings 2...

LIFT: Snatch 5 x 1 @ 75% 1RM WOD: EMOM x 20 ODD: 10 Pendlay Row @ 105/75 EVEN: 10 Alt. pistols