Tag

Strength Endurance

SKILL: Group Squat drill WOD: In 3 min Complete: 25 KB Swings @ 24/16 kg 15 Burpees AMRAP of KB Snatch – Rest 1 min...

LIFT: Snatch – 1 RM WOD: EMOM to failure 1 snatch @ 95/65 2 OH Squat (add 1 rep every minute)

LIFT: OH Squat – 5 x 2 WOD: AMRAP in 12 10 push ups 20 KB Swings @ 32/24 kg 10 Box Jumps @ 24/20″

LIFT: Front Squat – 5 x 2 WOD: 100 Double under’s 50 sit ups 40 Ball slams 2 20/15 30 Russian twist @ 16/12 kg...

SKILL: Core Complex – 10 sets WOD: 5 Rounds 10 Power Clean @ 155/115 30 KB Swings @ 24/16 kg

LIFT: Press – 5 x 5 WOD: 40 calorie Row 20 Shoulder to Over head @ 135/95 40 Deadlift @ 135/95

SKILL: Max Height Box Jump WOD: 15 TGU – Right 45 KB Swings 15 KB OH Squat – Left 45 KB Swings 15 KB...

LIFT: Snatch – 3 RM WOD: AMRAP in 9 3 stone to shoulder 9 Box Jumps @ 24/20

LIFT: OH Squat – 5 x 2 WOD: 20 cal. row 20 goblet squats @ 24/16kg 30 cal. Row 30 KB sumo deadlift highpull 40...

LIFT: Clean & Jerk – 7 x 1 WOD: 50 KB Swings @ 24/16 kg then…. 15-12-9 Hang Power Cleans @ 135/95 Sprawls then….. 50...