Tag

Metabolic Conditioning

SKILL: 400m Run for time WOD: 21-15-9 OH Squat @ 95/65 pull ups

LIFT: Snatch – 7 x 1 WOD: AMRAP in 6 10 Box Jumps @ 24/20 5 Paralette pass through

SKILL: Pistols 5 x 2 WOD: 1-10-1 KB Swings @ 24/16 kg Box jumps @ 24/20 EMOM 2 burpees

LIFT: Front Squat – 5 x 2 WOD: 3 Rounds 200m Run 10 Deadlift @ 165/95 10 Body Rows

LIFT: Snatch – 7 x 1 WOD: AMRAP in 7 5 Lunge / leg 10 Push press @ 95/65 50 skips

SKILL: Quadripedal Tag WOD: Partner’s 100 jump squats 50 T2B 100 1-arm KB Thrusters @ 24/16 kg 50 Supermans 100 Burpees

LIFT: Front Squat – 5 x 2 WOD: AMRAP in 7 30 Mountain climbers 20 Russian twist @ 16/12 kg 10 Body rows

LIFT: Press – 3 x 5 WOD: 3-6-9-12-15-18-21……. AMRAP in 6 Power Cleans @ 135/95 Wall Ball @ 20/14

SKILL: Single leg Agility Drills WOD: Deck of Cards – AMRAP in 12 Hearts = Pull ups Spades = SLDL @ 75/55 Diamonds = Push...

LIFT: Deadlift – 5 RM WOD: EMOM x 20 min ODD: 15 Wall ball @ 20/14 EVEN: 20 Double unders