Tag

Strength Endurance

SKILL: 150 KB Swings for time WOD: 5 Rounds 5 Power Cleans 10 Thrusters 5 Strict pull ups – no timer – post load –

LIFT: Press – 5 x 3 WOD: AMRAP in 12 1 Rope Climb 6 Deadlift @ 225/155 12 Push ups

LIFT: Back Squat – 3 x 5 WOD: 5 x 10 ball slams @ 20/15 10 Russian twist / side @ 16/12 kg 5 paralette...

SKILL: Turkish get ups 2-2-2-2-2 FRIDAY THE 13TH CRAP SHOOT AMRAP in 20 Roll the dice – complete the exercise and reps that match the...

LIFT: Jerk 5×8 at 50% WOD: 3 Rounds – 1 min. Intervals Stiff leg deadlift @ 75/55 Body rows Mountain climbers KB Swings @ 24/16 kg...

LIFT: Front Squat – 5 x 2 @ 85% WOD: 5 min AMRAP manmakers @ 35/25 Rest 1 min 3 min AMRAP wall balls @...

SKILL: Agility drills WOD: 21-15-9 Dual KB Thrusters @ 16/12 kg pull ups

LIFT: Clean – 5 reps EMOM @ 50% WOD: 50 Sit ups 40 Russian twist @ 16/12 kg 30 K2E 20 Hollow rock 10 Push...

LIFT: Jerk – 5 x 8 (50% of 1 RM) WOD: 3x 25 KB Swings @ 32/24 kg 20 Box Jumps @ 24/20 15 T2B

SKILL: 3 x max Double under’s WOD: 3-6-9-12-15-18-21-24-…… T2B Deadlift @ 225/155 AMRAP in 12