Tag

Metabolic Conditioning

LIFT: Deadlift – 3 RM WOD: 4 min AMRAP 10 Box Jumps @ 24/20 5 C2B pull ups – Rest 1 min – Repeat AMRAP

LIFT: Press – 3 RM WOD: 15 Thrusters @ 95/65 400m Run 12 Thrusters 200m Run 9 Thrusters 100m Run

LIFT: Back Squat – 3 RM WOD: AMRAP in 8 5 Power Snatch @ 115/85 10 Burpees

LIFT: Bench Press- 3 RM WOD: 400m Run 15 pull ups 400m Run 12 pull ups 400m Run 9 pull ups

SKILL: Max Height Box Jump WOD: Partner AMRAP in 15 10 Wall Ball @ 20/14 20 Double under’s Rotate rounds between partners

LIFT: Back Squat – 3 RM WOD: 1 min Double under’s 1 min DB Snatch @ 25/45 2 min Double under’s 2 min DB Snatch...

LIFT: Push Press – 5 RM WOD: AMRAP in 12 200m Sprint (Run or Row) 10 Ball slams @ 20/15 -Rest 30 sec.-

SKILL: Seated sled pull WOD: AMRAP in 3 400m Run Max Burpees -Rest 1 min- AMRAP in 3 10 Box Jumps @ 24/20 10 push...

SKILL: Atlas Stone Cleans – max load WOD: 4 Rounds 250m Row 25 Double under’s 10 pull ups

LIFT: Front Squat – 5 RM WOD: 10 to 1 KB Swings @ 24/16 kg Box Jumps @ 24/20″