Tag

Strength Endurance

SKILL: Double under’s – EMOM x 10 WOD: 25 T2B 15 Power Cleans @ 135/85 20 T2B 12 P. cleans @ 155/115 15 T2B 9...

LIFT: Back Squat – 3 x 5 WOD: 4x 20 Cleans @ 115/85 20 Box Jumps @ 24/20

LIFT: 1 snatch pull + 1 squat snatch EMOM x 10 WOD: 5x 5 pendlay row @ 135/95 10 alternating pistols 20 KB Swings @...

SKILL: Turkish get ups – find a heavy single WOD: 4x 500m Row 20 Walking barbell lunges @ 135/95

LIFT: 1 Clean + 2 Front squat EMOM for 10 min. WOD: 5x 8 T2B 8 Push Jerk @ 155/105 8 Pull ups

SKILL: Atlas Stones WOD: 5x 2 Rope climbs 8 Back squat @ 85% of 5 RM

LIFT: Bench Press – 3 x 5 WOD: 10-15-20-25 KB Swings @ 24/16 Mountain climbers per leg Box Jumps @ 24/20 Ball slams @ 20/15

LIFT: Back squat – 3×5 WOD: AMRAP in 15 HSPU 1-2-3-4-5-etc 155/115 Clean 2-4-6-8-10-etc

LIFT: 1 snatch pull + 1 squat snatch EMOM for 10 min. WOD: AMRAP in 20 15 Body rows 30 KB Swings @ 32/24 kg...

SKILL: Rope Climbs WOD: AMRAP in 14 10 burpees 30 squats 60 sec. HS hold