Tag

Strength Endurance

LIFT: Back Squat – 5 RM WOD: 50 Turkish Get ups for time @ 24/16 kg

LIFT: 10 min EMOM of 1 Snatch pull + 1 Squat snatch WOD: “The Ghost” 6 Rounds 1 min AMRAP Row for calories 1 min...

SKILL: 500m Row for time WOD: EMOM x 20 A) 10 Deadlift @ 185/135 B) 5 C2B pull ups C) 10 Box Jump @ 24/20...

LIFT: 10 min EMOM of 1 Squat clean + 1 Hang power clean WOD: 10 Rounds 5 thrusters @ 135/95 10 walking lunge steps

LIFT: Front Squat – 5 x 2 WOD: 30-20-10 Supine Body Rows 15-10-5 Ring push ups

SKILL: Sled pulls WOD: AMRAP in 15 20 OH walking lunges @ 45/25 10 V to Hollow body 5 HSPU

LIFT: Press – 5 x 3 WOD: AMRAP in 12 10 Goblet squats 10 K2E 10 Box Jump @ 24/20 -Rest 1 min- Max Wall...

LIFT: Back Squat – 3 x 5 WOD: “G.I. Jane” 100 Burpee pull ups

SKILL: Rope climbs – ME in 2 min WOD: Body weight Front squat ladder 1 rep the first minute, 2 reps the second minute, 3...

LIFT: Jerk – 5 x 1 WOD: Complete 10 Rope climbs After each rope climb complete 5 burpees, then add 5 burpees every round