LIFT: Front Squat – 5 x 2 WOD: 5 Rounds 10 V ups 30 sec L hang 30 sec plank 30 sec push up plank
WOD
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LIFT: Press – 5 x 3 WOD: 3 Rounds – 1 minute intervals R – Forward/reverse lunge combo @ 24/16 kg KB Swings @ 24/16kg L... Read More
SKILL: Bar Muscle Ups – Progressions & Drills WOD: EMOM x 25 1 Hang Power Clean 2 Front Squats HAP – add weight as needed
LIFT: Deadlift – 5 x 5 WOD: AMRAP in 8 30 Double under’s 1-2-3-4-5-6-etc Rope climbs (increase by 1 rep every round)
LIFT: Bench Press – 3 x 5 WOD: AMRAP in 10 10 HSPU 20 Alt. pistols
SKILL: Rope Climbs – 2 min AMRAP WOD: 3 Rounds 10 Cal Bike / Row 20 Ball Slams @ 20/15 100 Double under’s
LIFT: Back Squat – 3 x 5 WOD: 5 Rounds 10 KB Snatch – R 10 OH Lunges 10 KB Snatch – L 10 OH... Read More
LIFT: Snatch – 7 x 1 WOD: 5 Rounds 5 Push jerk @ 135/95 10 Burpees