Tag

Metabolic Conditioning

LIFT: Press – 1 RM WOD: Row 1000m 50 KB Swings @ 24/16 kg 40 Power Cleans @ 95/65 30 Hollow Rock 20 Pull ups...

LIFT: Back Squat – 1 RM WOD: 5x Run 100m 10 Burpees

SKILL: Squat Sally Squat 😉 WOD: Partner Eva 5 Rounds 800m Run (both athletes run 400m together) 30 KB Swings @ 32/24 kg (one athlete...

SKILL: 3 min H2H KB Swings WOD: 100 Double under’s then…. 3 Rounds 7 Deadlift @ 75% 5RM 7 C2B pull ups then… 100 Double...

LIFT: Snatch – 3 RM WOD: Run 1 mile 30 thrusters @ 95/65 Row 1 mile

LIFT: Clean & Jerk – 3 RM WOD: “The Ghost” 6 Rounds 1 min Row for Calories 1 min Burpees 1 min Double under’s Rest...

SKILL: Cone drills – zig zag sprint WOD: 4x 5 pullups 10 DB cleans @ 40/25 20 Double unders

LIFT: Clean – 3 RM WOD: 3 Rounds for time 10 push ups 20 wall ball 40 Double under’s

LIFT: Front Squat – 3 RM WOD: Partner – AMRAP in 15 10 MedBall sit ups-over-box (each) 20 Alternating box jumps 10 MedBall over rig...

SKILL: Balance Drills WOD: EMOM x 12 Odd: 3 Cleans @ 135/95 Even: 30 Double under’s