Tag

Strength Endurance

LIFT: 1 snatch pull + 1 squat snatch EMOM x 10 WOD: 3 Rounds – No Timer! 20 Leg Raises 60 sec. plank hold 20...

SKILL: Shoot thru Drill WOD: EMOM x 12 odd: 3 Clean & Jerk @ 165/115 even: 10 Box Jump @ 30/24

LIFT: 1 Squat Clean + 2 front squat EMOM x 10 WOD: AMRAP in 20 1 Rope climb 10 KB Swings @ 24/16 kg 20...

“Murph” 1 mile run 100 pull ups 200 push ups 300 squats 1 mile run

SKILL: shoulder mobility WOD: “Coe” 10x 10 Thrusters @95/65 10 Ring push ups

LIFT: Back Squat – 3 x 5 WOD: Deck of Cards – AMRAP in 15 Hearts = sit ups Spades = KB Swings @...

LIFT: 1 snatch pull + 1 squat snatch EMOM x 10 WOD: 10 push press each round 10-20-30-40-50 box jumps @ 24/20

SKILL: Hip Mobility session WOD: EMOM to the Death 1 Deadlift @ 95/65 1 Power clean 1 Squat clean – Increase reps each min- Immediately...

LIFT: 1 Squat Clean + 2 Front Squats EMOM x 10 WOD: 6x 12 OH Walking Lunges @ 45/25 9 C2B pull ups 6 Burpee...

LIFT: Bench Press – 3 x 5 WOD: AMRAP in 12 2 wall walks Shuttle run 1-2-3-4-5-etc (increase every round)