Strength: Single Arm DB Bench Press
2x5 each arm (warm up sets)
5x5 each arm
Super set ( Strict Pull ups 5x2-3 reps)
Conditioning: 15 min ARMAP
Kick off 30 Push Press (115/75)(95/65)
Penalty Kick 10 Burpees
Yellow Card 20 DB Split Squats (45/25)
Player Flops 10 Hang Cleans (115/75)(95/65)
Goal 1 min Wall Balls
Goalie makes a save 10 Push Ups
Corner Kick 20 W. Sit ups (45/25)
Goal Kick 10 Pull ups
Throw In 15 KBS (70/55)
Header or Volley 10 Mountain Climbers
PARTNER WOD FIGHT GONE BAD: 6 ROUNDS IN 30MIN: 1 MIN OF HSPU/KNEEL AND PRESS 1 MIN OF PLATE TO OVERHEAD (45/25) 1 MIN OF BOX JUMPS (24/20) 1 MIN OF HANG POWER SNATCHES (95/65)(75/55) 1 MIN OF ROWING/J
Strength: Back Squats 1x5 @ 60% 1x5 @ 65% 1x5 @ 70% 1x5 @ 75% 1x10 @55-60% Conditioning: 8 rounds 4 Toes to Bar 8 Deadlifts (185/155)(165/135) 16 Alternating DB lunges (45/25)(40/20)
Strength: Find a 1RM Push Press 4 Rounds 12 Burpees 10 Hang Cleans & Jerks (125/85)(115/75) 50 Dubs 12 Pull ups