Tag

Strength Endurance

FAMILY DAY SQUAT BALL OLYMPICS WOD: Teams of 4 – complete 2 Rounds AMRAP in 3 – Max Sit ups (relay sets of 10) AMRAP...

SKILL: 60 sec Max Effort Assault Bike WOD: 5 Rounds – 1 min Intervals Heavy KB Swings DB Snatch (alt) Goblet Squat Rest

LIFT: Bench Press – 3 x 5 WOD: Tabata these… wall ball @ 20/14 mountain climbers static squat hold / wall sit

LIFT: Back Squat – 3 x 5 WOD: 15 min CAP 150 Double under’s 60 push ups 40 dips 20 HSPU (6 wall walks) 150...

SKILL: 20 min to find 1RM Farmer Carry WOD: 3 Rounds 1 min plank hold 60 flutter kicks 10 Windmills

LIFT: Front Squat – 5 x 2 WOD: 90 sec Work / 30 sec Rest Squat jumps KB Swings @ 24/16 kg Box Jumps...

LIFT: 10 min EMOM 1 snatch pull + 1 squat snatch + 1 power snatch WOD: 16 min EMOM 6 Goblet Squat @ 32/24 kg...

SKILL: Handstand / HS walk – 10 min practice WOD: 20 min Ladder Front rack lunges @ 95/65 Push press -1 rep of each, then...

LIFT: Bench press – 3 x 5 WOD: 3 Rounds 20 Hollow Rocks 20 Slingshots @ 16/12 kg 20 Superman rocks 20 Windmills – mod....

SKILL: Sled Push Relay – AMRAP in 4 WOD: 8 Rounds 30 sec AMRAP Med Ball Clean @ 20/14 30 sec AMRAP broad jump -1...