Tag

Metabolic Conditioning

LIFT: Back Squat 5×3 WOD: 21-15-9 KB Swings @ 32/24 kg Push ups

LIFT: Bench 5 x 3 WOD: 4 RFT Row 250m 10 Box Jumps @ 24/20″ 1 Rope Climb

SKILL: 100m Row Sprint x 5 WOD: 5-4-3-2-1 Power cleans @ 135/95 Front squat Jerk

LIFT: Back squat 5 x 3 WOD: 400m Run 12-9-6 Ring push ups KB Highpull @ 32/24 kg 400m Run

LIFT: Snatch 7 x 1 WOD: AMRAP in 9 5 Broad Jumps 10 Russian twist @ 16/12 kg 15 Ball slams @ 20/15#

SKILL: Agility drills WOD: AMRAP in 8 5 Squat cleans @ 115/85 10 Box Jumps @ 24/20″

LIFT: Front Squat 5 x 2 WOD: 2 min AMRAP KB Swings @ 24/16 kg Run 200m 3 min AMRAP squats Run 300m 4 min...

LIFT: Snatch 7 x 1 WOD: AMRAP in 5 6 Wall ball @ 20/14# 3 Burpees Rest 2 min Repeat AMRAP in 5

SKILL: Turkish get up 5-4-3-2-1 WOD: 5 RFT 5 Press @ 75/55 10 Burpees 250m Row

LIFT: Front Squat 5 x 2 WOD: 3 Rounds 1 min AMRAP Ball slams @ 20/15# 1 min AMRAP Dead bug 1 min AMRAP KB...