Tag

Strength Endurance

LIFT: OH Squat – 5 x 2 WOD: 100 KB Swings @ 24-16 kg 10 Burpees 20 Box Jump @ 24/20 100 Kb Swings 20...

LIFT: Clean & Jerk – 7 x 1 @ 90% 1RM WOD: Partners – similar strength 15 min ladder of: Heavy KB Swings Single arm...

SKILL: 500m Row for time WOD: Partners Complete 5 rounds A) 100m Farmer Carry B) AMRAP HSPU (sub HR push up)

LIFT: Bench press – 3 x 5 WOD: 15 min EMOM A) 10 OH Lunge @ 45/25 B) 10 V ups C) 45 sec plank...

LIFT: 10 min EMOM @ 75% 1RM: 1 snatch pull + 1 squat snatch WOD: Coed Partner’s – Complete 5 rounds A) 100m Farmer Carry...

LIFT: 10 min EMOM: 1 press + 2 push press + 3 push jerk WOD: Partner’s – AMRAP in 10 A) Calories on Assault Bike...

SKILL: Tire Flips – 1 min Max Effort x2 WOD: 10x 3 strict HSPU (deficit if possible) 1 Max Effort HS hold

LIFT: Front Squat – 5 x 2 WOD: 3 Rounds w/ 1 min Rest between Rounds 1 min AMRAP Ball slams @ 20/15 1 min...

SKILL: Rope Climbs WOD: 3 Rounds of 5 min AMRAP 14 Heavy KB Swings 7 Burpees -90 sec rest-

LIFT: Bench Press – 3 x 5 WOD: EMOM x 20 odd: 10 alternating pistols even: 3 Bar muscle ups