Tag

Strength Endurance

LIFT: Back Squat – 3 x 5 WOD: 3X 500m Row 15 Squat Cleans @ 95/65 10 Pull ups

LIFT: Snatch – 7 x 1 WOD: EMOM x 12 odd: 5 Pendlay Row @ 135/95 even: 15 Box Jump @ 24/20

SKILL: Squat Ball WOD: AMRAP in 12 T2B Front rack lunges @ 75/55 2-4-6-8-10 etc.

LIFT: Front Squat – 5 x 2 WOD: 50 KB Swings @ 32/24 kg 40 Toes to Rings 30 Alternating DB Snatches @ 50/40 20...

LIFT: Bench Press – 3 x 5 WOD: AMRAP in 15 15 Ball slams @ 20/15 15 Russian Twist per side @ 20/15 15 Goblet...

SKILL: Rope Climbs 5 x 2 WOD: EMOM x 15 1 Hang clean 1 Front Squat 1 Jerk – add weight every minute –

LIFT: Back Squat – 3 x 5 WOD: 15-12-9-6-3 Pendlay Row @ 135/95 1 Leg Deadlift / side @ 32/24 kg

SKILL: Pistol squats – 5 x 10 alternating – Rest 1 min b/w sets WOD: 5 Rounds 5 Power Cleans @ 135/95 5 Push Jerk...

LIFT: Front Squat – 5 x 2 WOD: 3 rounds of 1 min Intervals Ball slams @ 20/15 Plank Russian twist @ 16/12 kg Plank...

LIFT: Bench Press – 3 x 5 WOD: 300 KB Swings for time @ 24/16 kg