Tag

Strength Endurance

LIFT: Back Squat – 3 x 5 WOD: AMRAP in 20 5 Kb Snatch – R 50 Ft OH walking lunge 10 sprawls 5 KB...

SKILL: Max Height Box Jump WOD: 20 min EMOM odd: 2 Squat Clean @ 85% 1RM even: 40 Double under’s

LIFT: Front Squat – 5 x 2 WOD: 16 min EMOM odd: 50 Foot Farmer Carry – HAP even: Max Reps Ring Rows

LIFT: Jerk – 7 x 1 WOD: Teams of 3 Athlete 1 = static squat hold Athlete 2 = static OH DB/KB hold Athlete 3...

SKILL: Ring Dips – 3 x Max Effort WOD: 5 Rounds 15 Wall Ball @ 20/14 15 Pullups Rest 60 sec between rounds

LIFT: Deadlift – 3 x 8 WOD: 40-30-20-10 Box Jumps @ 24/20 GHD Sit ups (sub Ab Mat sit ups)

LIFT: Bench Press – 3 x 5 WOD: 21-15-9 Squat cleans @ 155/115 T2B

SKILL: 60 sec Max Effort Assault Bike WOD: 5 Rounds 6 Snatch pull @ 90% 1RM 12 walking Lunge steps w/ barbell

LIFT: 10 min EMOM: 2 Power Cleans + 1 Hang Squat Clean WOD: Max Calorie Assault Bike 15 sec sprint / 45 second rest 5...

LIFT: Front Squat – 5 x 2 WOD: 18 min AMRAP 1 Power Snatch @ 135/95 3 HSPU (sub 1 wall walk) 5 Burpees