workouts

SkillClean and Dip Coaching WOD10 min AMRAP 10 Cleans (135/95)5 Ring Dips

Strength20 min Split SquatsBuild to Heavy 5-rep (e/s) WODTabata (:20 On / :10 Off)*For total reps*1 min rest b/t Tabatas A) Pull UpsB) Sit UpsC) …

SkillMovement review and work up to workout weight WOD15 min AMRAP: 10 Deadlift (185/135)200 m Run10 Push-Ups

MONDAY 10/25: RUSSIAN KB SWING & BOX JUMPS TUESDAY 10/26: DEADLIFT, RUNNING, & PUSH-UPS WEDNESDAY 10/27: SPLIT SQUATS, PULL-UPS, SIT-UPS, & AIR SQUATS THURSDAY 10/28: CLEANS & RING …

Skill / Work Up:Movement Review WOD:5 RFT: 30 Russian KB Swings10 Box Jumps (24″/ 20″)

SkillMovement prep for WOD WOD“Helen”3 Rds:400 m Run21 A. KB Swings (53/35)12 Pull Ups *15-min Time Cap

StrengthFront SquatsBuild to heavy 4-reps WOD8-min AMRAP2-4-6-8—Thrusters (95/65)Burpees

Skill / StrengthHang Snatch WOD4 Rds:4-min AMRAP1-min REST*Start each AMRAP at the beginning 10 Hang Snatch (115/80)200 m Row / 500 m Bike

SkillKettlebell technique: Russian, American, Single-Arm & Snatch WOD12 min E2M 16 Alt 1-arm R. KB Swing16 Goblet Squats

SkillRowing and Double-Under technique focus and practice WOD15 min AMRAP 50 Dubs50 Cal Row/Bike