Tag

Metabolic Conditioning

LIFT: Bench press 5 x 3 WOD: 21-15-9 KB Swings @ 24/16kg pull ups EMOM 10 double unders

SKILL: Resisted sprints x 3 WOD: 5 RFT 5 pull ups 10 Deck squats 15 KB Swings @ 24/16kg

LIFT: Back Squat 5 x 3 WOD: AMRAP in 8 10 Lunges 20 Double unders

LIFT: Bench Press 5 x 3 WOD: AMRAP in 8 6 T2B 12 Push press @ 95/65

SKILL: Pistols WOD: 21-15-9 Hollow Rock Back Extensions (sub. supermans) Squat thrusts

LIFT : Back Squat 5 x 3 WOD: 21-15-9 KB Swings @ 24/16 kg Box Jumps @ 24/20″

LIFT: Snatch 7 x 1 WOD: AMRAP in 5 1 Rope climb 5 Deadlift @ 75% 5RM Rest 2 min then…. AMRAP in 5 10...

LIFT: OH Squat 5 x 2 WOD: 5 Rounds 10 Body Rows 20 KB Swings @ 24/16kg EMOM 1 Rope climb (sub. 3 strict pull...

LIFT: Clean & Jerk 7 x 1 WOD: 10-8-6-4-2 Wall ball @ 24/16# Box Jump @ 24/20 100m sprint

LIFT: OH Squat 5 x 2 WOD: 4 Rounds 5 paralette pass through 10 lateral ABMAT hops/side 5 Burpees Rest 1 min Time each round....