Tag

Metabolic Conditioning

STRENGTH: OH Squat 5 x 2 WOD: Partner’s complete 3 Rounds for time and distance P1 – Rows 300m P2 – Farmer Carry for max...

STRENGTH: Front Squat 5 x 2 @ 75% WOD: AMRAP in 8 5 D-Ball Clean @ 100/70 100m Run

STRENGTH: Bench Press 5 x 5 WOD: 3 Rounds 15 Pull ups 20 DB Snatch @ 50/35 50 Double under’s (sub mountain climbers)

STRENGTH: Back Squat 3 x 5 WOD: 2 Rounds 25 sit ups 20 Calorie Row 15 sec HS Hold

STRENGTH: Press 4 x 3 WOD: 21 Goblet Lunges @ 24/16 100m Farmer Carry @ 2×24/2×16 21 KB Thrusters @ 24/16 100m Farmer Carry 15...

STRENGTH: Deadlift 1@97%, then 2×3 @ 70% WOD: Partner Relay 7 min Burpee Shuttle Run P1 performs 1 burpee, then runs out 50′ and back...

STRENGTH: Snatch 5 x 1 @ 95% WOD: 50 Air Squats 25 Ring Row 50 Box Jump @ 24/20 25 Pull ups

STRENGTH: OH Squat – 5 x 2 WOD:5 Rounds 15 GHD sit ups 5/3 Ring Muscle Ups

STRENGTH: 20 min EMOM 1 Squat Clean (+ wt EM) WOD: 21-15-9 Burpee Box Jump Overs @ 24/20 KB Swings @ 32/24

STRENGTH: Front Squat 5 x 2 @ 70% WOD: Partner’s A) Run 400m B) AMRAP Deadlift @ 135/95 -switch- A) Run 400m B) AMRAP Power...