Tag

Strength Endurance

LIFT: Front Squat – 5 x2 WOD: AMRAP in 15 50 foot walking lunges 10 push ups 200m Run

SKILL: 200m Repeats WOD: EMOM x 15 Press Push Press Split Jerk

LIFT: Press – 5 x 3 WOD: 50-40-30-20-10 Flutter kicks Ball slams @ 20/15

LIFT: Back Squat – 5 x 5 WOD: EMOM x 12 2 Squat Cleans @ 135/95 3 Sprawls

SKILL: strict pull ups 2 x 3 WOD: For time… 21 Deadlift @ 225/155 Run 300m 15 Deadlift Run 300m 9 Deadlift Run 300m

LIFT: Clean & Jerk – 7 x 1 WOD: EMOM x 8 – alternate every minute A) 5 pull ups & 5 dips B) 10...

LIFT: Burgener Warm up Snatch to working weight WOD: For Time… 5 snatch @ 135/95 40 Double unders 10 snatch @ 115/85 40 Double unders...

SKILL: 50m Sled push for time @ 190/145 WOD: Tabata…. Hollow Rock / Superman Rock (alternate each work period) Russian twist @ 16 or 12...

LIFT: Deadlift 1 x 5 WOD: AMRAP in 9 3 Broad Jump 6 Squat thrusts 9 Squat Cleans

LIFT: Back Squat – 5 x 10 @ 135/95 WOD: EMOM to failure 10 Weighted step ups @ 40/25 Squat jumps increasing by 2 every...