Tag

Metabolic Conditioning

LIFT: Clean & Jerk – 7 x 1 WOD: Four Leaf Clover 3 Rounds 1 min AMRAP Burpee Box Jumps @ 24/20 1 min Row...

LIFT: Front Squat – 5 x 2 WOD: EMOM for 9 min 15 KB Swings @ 24/16 kg 3 Burpees

SKILL: 3 x 10 Ring dips or Max Ring support WOD: 21-15-9 Box jumps @ 24/20 push ups KB Swings @ 24/16 kg

LIFT: Deadlift – 5 RM WOD: 2 Rounds 500m Row 20 Thrusters @ 75/45 500m Row 20 pull ups

SKILL: 2 x max reps Ring dips WOD: 3 Rounds 250 m Row 15 V-ups 10 OH Lunge @ 45/25

LIFT: Deadlift – 5 RM WOD: 100-80-60-40-20 Double unders Squats

LIFT: Press – 3 x 5 WOD: AMRAP IN 8 1 Rope Climb 5 HSPU 10 T2B

SKILL: 3 x 10 Ring dips WOD: 4 RFT 10 KB Swings @ 32/24 kg 20 Double Unders 30 Squat thrusts

LIFT: Deadlift 1 RM WOD: “Baseline” – Revisited 500m Row 40 squats 30 sit ups 20 push ups 10 pull ups (If you want more...

LIFT: Press – 1 RM WOD: 3RFT 10 OH Squat @ 95/65 20 sit ups 30 Double unders