Tag

Metabolic Conditioning

STRENGTH: Snatch 5 x 1 @ 90% WOD: 15-12-9 Burpees C2B Pull ups -Rest 5 min- 15-12-9 Burpees Pull ups

STRENGTH: Deadlift 5 x 5 WOD: 3 Rounds 15 Calorie Row 15 sec Superman Hang 15 Plank Shoulder Taps 15 sec Hollow Hang

STRENGTH: OH Squat 5 x 1 WOD: 10-9-8-7-6-5-4-3-2-1 KB Swings @ 24/16 kg Box Jump @ 24/20

STRENGTH: 10 min EMOM Power Clean + Push Press + Push Jerk WOD: AMRAP in 8 200m Run 50 foot OH Dual KB walk

STRENGTH: Bench Press 3 x 5 WOD: AMRAP in 12 5 KB Snatch to OH Lunge – R 5 KB Snatch to OH Lunge –...

STRENGTH: Back Squat 3 RM WOD: 30 sec Interval Flow – Complete 3 Rounds KB Push Press – R H2H swings KB Push Press –...

STRENGTH: Press 4 x 3 WOD: “Baseline” 500m Row 40 Squats 30 Sit ups 20 Push ups 10 Pull ups

STRENGTH: Deadlift 5 x 5 @ 50% 5RM WOD: Row & Bike Pyramid 10 sec work / 50 sec rest 15 / 45 20 /...

STRENGTH: 10 min EMOM 1 Squat Snatch + 1 Power Snatch @ 85% WOD: 10 min AMRAP 4 Bar Muscle Ups 8 Burpee Box Jump...

STRENGTH: OH Squat 5 x 2 WOD: 2 Rounds 25 Sit ups 20 Calorie Row 15 Front Squats @ 135/95