Tag

Strength Endurance

LIFT: 1 Power clean + 1 Squat clean EMOM x 10 WOD: 15-12-9-6-3 Power Cleans @ 165/115 Ring dips V-ups

LIFT: Front Squat – 3 RM WOD: EMOM x 12 odd: 3 Clean & jerk @ 155/105 even: Rest

SKILL: Core game WOD: Friday the 13th Crap Shoot Roll the dice – complete the exercise and reps, roll again! AMRAP in 30 2 –...

LIFT: 1 snatch pull + 1 squat snatch EMOM x 10 WOD: Tabata Goblet squats @ 24/16 kg Rest 2 min Tabata Wall sit Rest...

LIFT: OH Squat – 5 RM WOD: 3 Rounds 1 min AMRAP Bench press @ 155/95 1 min AMRAP Wt. step ups @ 95/65 (F.rack)...

SKILL: Rope Climbs – ME in 2 min WOD: 4 Rounds – no timer 5 Strict T2B 20 GHD sit ups 60 sec. plank

LIFT: Front Squat – 5 RM WOD: 1 min Box jumps @ 30/24 1 min KB Highpull @ 24/16 kg 2 min Box jumps 2...

LIFT: Bench Press – 5 RM WOD: 7 Rounds 7 Squat Cleans @ 135/95 7 C2B pull ups

SKILL: 90/90 hip mobility WOD: 3 min Farmer lunges @ 30/20 lb DB’s 1 min Rest 3 min Double under’s 1 min Rest 3 min...

LIFT: Back Squat – 3 x 5 WOD: 3 Rounds 10 Power snatch @ 75/55 15 T2B