Tag

Strength Endurance

SKILL: Agility Ladder Drills WOD: 5 Rounds 5 Power cleans @ 135/95 5 Jerk 10 pull ups

LIFT: Deadlift – 3 RM WOD: AMRAP in 12 5 pull ups 10 V to Hollow body 15 Wall ball @ 20/14

LIFT: Press – 5 RM WOD: AMRAP in 14 10 KB Swings @ 32/24 kg 10 Box Jumps @ 24/20 10 HR push ups

SKILL: 1000m Row WOD: 3 rounds 5 Deadlift @ 225/155 10 Alternating pistols 20 Wall ball @ 20/14

LIFT: Bench Press – 3 x 5 WOD: 8 Rounds 10 burpees 20 walking lunge steps W DB’s @ 45/30 30 Double under’s

LIFT: Deadlift – 5 RM WOD: Teams of 3 – divide work evenly, 1 athlete working at a time AMRAP in 20 30 jump squats...

SKILL: 5 x 100m Row sprints WOD: 4 Rounds 30 sec. Hollow rock 30 sec. Superman hold 30 sec. R-side plank 30 sec. L-side plank...

LIFT: Back Squat – 3 x 5 WOD: AMRAP in 12 250m Row 10 squat jumps 10 C2B pull ups

LIFT: Bench Press – 3 x 5 WOD: 5 Rounds 10 Renegade row @ 40/30 10 Stiff leg Deadlift @ 75/55 10 Box jumps @...

SKILL: 500m Row WOD: AMRAP in 15 1 Rope climb 5 Burpees 10 Wall ball @ 20/14