Tag

Strength Endurance

SKILL: Sled push – 3x at working weight WOD: 7 Rounds 7 Squat Cleans @ 135/95 7 C2B pull ups

LIFT: Snatch – 7 x 1 WOD: 6 min AMRAP 10 walking lunge steps w/ dual KB front rack 5 burpees -1 min Rest- Complete...

LIFT: Clean & jerk – 7 x 1 WOD: 8 X 8 T2B 10 Box Jump @ 24/20 12 Push ups *After rounds 2-4-6-8 Run...

SKILL: 400m Run x 2 (80%) WOD: AMRAP in 12 12 Hang Power Clean @ 95/65 24 Sit ups

LIFT: Press – 5 x 3 WOD: 1 mile Run 100 sit ups 200 KB Swings @ 24/16kg 300 squats 1 mile Run

LIFT: Deadlift – 5 x 5 WOD: EMOM x 14 odd: 15 Ball slams even: 10 Ring rows (quality movement)

SKILL: Tire Flips WOD: Tabata Front Squat @ 50% 5 x 2 wt. Tabata Burpees to 6″ target

LIFT: Snatch – 7 x 1 WOD: AMRAP in 10 Increasing ladder 2-4-6-8-10-12-etc Pull ups HSPU

LIFT: OH Squat – 5 x 2 WOD: 5 Rounds – 30 sec intervals Ball slams @ 20/15 Hollow rock Slingshots @ 16/12 kg HK2E...

LIFT: Front Squat – 5 x 2 WOD: 5 Rounds 10 V ups 30 sec L hang 30 sec plank 30 sec push up plank