Tag

Strength Endurance

SKILL: Group agility & reaction drills WOD: AMRAP in 12 10 OH Squat @ 95/65 15 T2B 20 double under’s

SKILL: Cone drills WOD: 1000m Row 100 Double under’s 20 HSPU 15/12 Muscle Up 30 Thrusters @ 95/65 40 Front Rack walking lunges @ 95/65...

LIFT: Press – 3 RM WOD: 150 KB Swings @ 24/16 kg 5 Burpees 5 Push press @ 95/65 10 Burpees 10 Push press 15...

SKILL: Agility drills WOD: AMRAP in 18 21 Box Jumps @ 24/20 15 push ups 9 Deadlift @ 185/155

LIFT: Snatch – 5 RM WOD: 4 Rounds 5 Ring dips 10 DB Cleans @ 40/25 20 Lunge steps

LIFT: OH Squat – 5 RM WOD: 5 Rounds 400m Run 2 Rope Climbs

LIFT: Thruster – 5 RM WOD: AMRAP in 12 5 Deadlift @ 155/95 5 Body Rows 10 Deadlift 10 Body Rows 15 Deadlift 15 Body...

LIFT: Jerk – 5 RM WOD: 100m Sandbag run Max plank 200m Sandbag Run Max Handstand 400m Sandbag Run Max L-sit

SKILL: Tire Flips – 1/2 Tabata Interval WOD: AMRAP in 15 2 Wall walks 5 pistols per leg 10 sledge swings

SKILL: Turkish Get Up – max load WOD: EMOM x 12 1 Clean 5 Front Squats 1 Jerk