Tag

Strength Endurance

LIFT: Thruster – 1 RM WOD: Partner WOD – 2 Rounds 10 Tire Flips (rep for rep) 40 T2B (1 person working at a time)...

LIFT: Snatch – 7 x 1 @ 85% 1RM WOD: 20 Rounds 30 Cal / 20 Cal Assault Bike 100 foot OH walking lunge @...

SKILL: 3 x 10 pulls on Rower for distance leg drive and full stroke WOD: 15 min Ladder 5 pull ups* 30 Double under’s *add...

LIFT: Clean – 1RM WOD: 50 Turkish Get ups @ 24/16 kg

LIFT: Front Squat – 5 x 2 @ 85% of 1RM WOD: 4 Rounds 30 Box Jump @ 24/20 30 Wall ball @ 20/14 30...

SKILL: Rope Climbs – 2 min AMRAP WOD: 20 min EMOM odd: 100m Run / 150m Row even: 1 Deadlift + 1 Power clean +...

LIFT: Bench Press – 5RM WOD: 4 Rounds 30 Front rack step ups w/BB – Heavy 30 Wall ball @ 20/14

LIFT: Back Squat – 5 RM WOD: 4 Rounds 1 min AMRAP KB Highpull 1 min AMRAP push ups 1 min AMRAP pull ups 1...

LIFT: Snatch – 1 RM WOD: AMRAP in 15 20 Cal Row 15 sit ups ME HS hold

SKILL: 3 HSPU or 2 wall walk EMOM x 10 min WOD: EMOM x 24 (HAP w/ good form) Power clean Hang power clean Hang...