Tag

Metabolic Conditioning

LIFT: Front Squat – 5 x 2 WOD: Crap Shoot – AMRAP in 9 Roll two dice – the number rolled corresponds to the exercise...

LIFT: Press – 3 x 5 WOD: 4 Rounds 250m Row 15 Box Jumps @ 24/20 10 T2B

SKILL: sprints 100m / rest 30s. – 5x WOD: 10-9-8-7-6-5-4-3-2-1 Box Jumps @ 24/20″ KB Swings @ 24/16 kg Rest Then Row 500m for time

LIFT: Deadlift – 3 RM WOD: 4x 5 Front Squat @ 135/95 10 Burpees 200m Run

LIFT: Press – 3 x 5 WOD: AMRAP in 10 5 KB Snatch / side @ 24/16kg 10 push ups 200m Run

SKILL: 800m Run for time WOD: “The Unicorn” 4 Rounds 7 thrusters @ 115/75 14 Ball slams @ 20/15 21 Double unders

LIFT: Deadlift 3 RM WOD: AMRAP in 10 10 T2B 15 Push press @ 95/65 20 Box jumps @ 24/20

LIFT: Press – 3 x 5 WOD: 4 Rounds 400m Run 3 pistols per leg 3 wall walks

SKILL: 3x Resisted sprints WOD: AMRAP in 5 5 Pull ups 10 Wall Ball @ 20/14 REST 1 min Burpees AMRAP in 2

LIFT: Push press 3 RM WOD: AMRAP in 8 2 HSPU 4 Pull ups 6 OH Lunge @ 45/25