Tag

Metabolic Conditioning

STRENGTH: OH Squat 5 x 2 @ 70% WOD: 3 Rounds 12-9-6 Calorie Row Front Squat @ 60% -Rest 2 min between rounds-

STRENGTH: 10 min EMOM 1 Clean Pull + 1 Squat Clean @ 80% WOD: 15-12-9 Cluster @ 135/95 T2B

STRENGTH: Thruster 1RM WOD: Crap Shoot – AMRAP in 13 2 – 100 Double under’s 3 – 10 Sprawls 4 – 10 Pull ups 5...

STRENGTH: Bench Press 5 x 3 WOD: 5 Rounds 10/7 Calorie Bike 10 T2B

STRENGTH: Back Squat 6 x 3 WOD: AMRAP in 8 30 Double under’s 15 MB Cleans @ 20/14 5 T2B

STRENGTH: Press 5 x 3 WOD: “Jackie” 1000m Row 50 Thrusters @ 45/35 30 Pull ups

STRENGTH: Deadlift 3 x 5 WOD: 40/20 Circuit – 3 Rounds Ball slams @ 20/15 Slingshots Mountain climbers

STRENGTH: 10 min EMOM 1 Power Snatch + 1 Hang Snatch @ 75% WOD: 3 Rounds 20 DB Lunges @ 50/35 15/10 Calorie Assault Bike...

STRENGTH: OH Squat 5 x 2 WOD: 21-15-9 DB Push Press @ 50/35 Calories Bike (W 15-11-6)

STRENGTH: Clean & Jerk 5 x 1 @ 80% WOD: AMRAP in 3 50 Double under’s AMRAP Pendlay Row @ 105/75 REST 2 min AMRAP...