Tag

Metabolic Conditioning

SKILL: 3 x 10 pistols WOD: 5 Rounds 100m Run 10 Ball slams 20 KB Swings@ 28/20 kg

LIFT: Clean & Jerk – 1 RM WOD: 2 Rounds 20 Front squat @ 95/65 15 push ups 10 lunges per leg – Rest 1...

LIFT: Front Squat – 1 RM WOD: 15-12-9 Ground to overhead @ 135/95 200m Run between sets

SKILL: Tabata ring plank WOD: 4 Rounds 10 OH KB lunge steps 20 slingshots 30 KB Swings @ 24/16 kg 40 Double under’s

LIFT: Clean & Jerk – 1 RM WOD: “Baseline” 500m Row 40 squats 30 sit ups 20 push ups 10 pull ups

LIFT: Front Squat – 1 RM WOD: AMRAP in 5 3 Power cleans @ 135/95 5 Burpee over barbell 7 pull ups -Rest 2 min-...

SKILL: Rope Climbs WOD: Max Wall BAll @ 20/14 in 7 min. EMOM stop & complete 5 HK2E – score total wall ball –

LIFT: Press – 1 RM WOD: 5 Rounds of “Bradley” 100m Sprint 10 pull ups 100m Sprint 10 burpees – 30 sec. Rest –

LIFT: Back Squat – 1 RM WOD: 5 Rounds 10 Oh Squat @ 95/65 10 V ups 10 Calorie Row

SKILL: 2x Max Reps Pull ups WOD: EMOM x 10 Odd: 20 KB Swings @ 24/16 kg Even: 20 Box Jumps @ 24/20″