Tag

Strength Endurance

LIFT: Press – 5 x 3 WOD: 4 min Partner AMRAP Partner A – OH DB Hold while Partner B completes a suicide run Rest...

SKILL: 5×15 Hollow Rock 5×5 Supine Rows WOD: AMRAP in 15 10 KB Swings @ 32/24 kg 10 push ups 10 V ups

LIFT: Back Squat – 3 x 5 @ 85% of 5RM WOD: 60 wall ball @ 20/14 50 squat thrusts 40 T2B 50 goblet squats...

LIFT: Power Snatch – 1 RM WOD: 4 Rounds 10 Renegade Rows (w/push up) @ 45/35 DB 10 Russian Step ups per leg

LIFT: Power Snatch – 3 RM WOD: 8 Rounds 10 Burpees 20 walking lunges w/DB @ 45/30 30 Double under’s

LIFT: Clean & Jerk – 1 RM WOD: 15-12-9 Thrusters @ 115/75 Ring dips *complete 1 Rope climb after each set

SKILL: Balance drills WOD: Complete 3 Rounds 10 T2B 20 Paralette pass thru 30 Russian Twist @ 16/12 kg 40 sit ups 50 KB Swings...

LIFT: Power Clean – 5 RM WOD: AMRAP in 15 50 ft of Broad Jumps 10 Wall ball @ 20/14 50 ft of Broad jumps...

LIFT: Snatch – 1 RM WOD: 80-60-40-20 squats 40-30-20-10 KB Swings @ 24/16 kg 20-15-10-5 Pull ups

SKILL: Pull ups (weighted) 5-4-3-2-1 WOD: 15 min EMOM 1 Squat Clean @ 95/65 2 Front Rack Russian Step ups per leg