Tag

Strength Endurance

SKILL: Bar Muscle Ups – Progressions & Drills WOD: EMOM x 25 1 Hang Power Clean 2 Front Squats HAP – add weight as needed

LIFT: Bench Press – 3 x 5 WOD: AMRAP in 10 10 HSPU 20 Alt. pistols

LIFT: Back Squat – 3 x 5 WOD: 5 Rounds 10 KB Snatch – R 10 OH Lunges 10 KB Snatch – L 10 OH...

SKILL: Running Drills + Agility WOD: AMRAP in 20 400m Run 15 Thrusters @ 95/65 15 pull ups

LIFT: Front Squat – 5×2 WOD: Teams of 3 Buy In – athletes run 400m and each collects an egg. Teams = same colour eggs Team...

SKILL: 500m Row for time WOD: 15 – 1 C2B pull ups 1 – 15 KB Swings (HAF)

LIFT: Bench – 3 x 5 WOD: AMRAP in 12 5 Ring Dips 10 Goblet Squats @ 24/16 kg 20 walking lunge steps

LIFT: Back Squat – 3 x 5 WOD: 15 press @ 95/65 3 Rope climb 12 press 2 Rope climb 9 press 1 Rope climb

SKILL: Running drills WOD: 12 min EMOM odd: 15 Hollow Rock even: 10 T2B (sub. dragon flag tow touch)

LIFT: Clean & Jerk – 7 x 1 WOD: 3 Rounds 30 Burpee broad jump 20 push press @ 95/65