Tag

Strength Endurance

LIFT: Front Squat – 5 x 2 @ 90% WOD: AMRAP in 12 10 KB thrusters 2 24/16 kg 10 Body Rows 20 Mountain climbers

SKILL: Sled push @ 190/145 for time WOD: AMRAP in 7 5 push press @ 115/75 5 pull ups -Rest 2 min – AMRAP in...

LIFT: Press – 5 x 3 WOD: 60/45/30 sec Intervals for reps Plank Ball slams @ 20/15 Mountain climbers DB Snatches @ 40/25 -Rest 1...

SKILL: 500m Row for time WOD: 3 Rounds 10 Power Snatch @ 95/65 50 ft OH walking lunge 10 OH Squats @ 95/65 50 ft...

LIFT: Back Squat – 3×5 @85% WOD: 50 Burpee box jump @24/20 50 K2E 50 Wall ball @ 20/14 50 SDLHP @ 95/65

SKILL: T2B WOD: 5 Rounds 50 foot Farmer walk @ 40/25 10 DB Cleans 50 foot Farmer walk 10 Renegade Row

LIFT: Clean & Jerk – 7 x 1 WOD: 20-15-10-5 push ups Front Squat @ 115/85 Push press @ 115/85

LIFT: Front Squat – 1 RM WOD: 14 min EMOM odd: 10 press @ 50% 5RM even: 20 KB Highpulls @ 24/16 kg

SKILL: Pull ups – 5 x 3 WOD: AMRAP in 15 OH Squats @ 95/65 Hollow Rock 3-6-9-12-15……etc

LIFT: Press – 1 RM WOD: 2 min AMRAP Squat cleans @ 95/65 Rest 1 min 2 min AMRAP KB Swings @ 32/24 kg Rest...