Tag

Metabolic Conditioning

STRENGTH: Bench Press 5 x 5 WOD: 4 Rounds 400m Run 40 Double under’s 20 Hollow Rock

STRENGTH: Back Squat 3 x 5 WOD: AMRAP in 8 Suicide sprint 10 Lunges @ 50/35

STRENGTH: Press 5 x 3 WOD: AMRAP in 10 18 Wall Ball @ 20/14 9 DB Hang Power Clean @ 50/35 6 DB Push Press

STRENGTH: Deadlift 2 @ 95% then 3×3 @ 70% WOD: EMOM x 9 A) 15/10 Calorie Row B) 8 Ring Rows C) 6 Pistols

STRENGTH: OH Squat 5 x 2 WOD: 4 Rounds 10 KB Squat Cleans @ 24/16kg 15 KB Swings 45 Double under’s

SKILL: Rope Climb WOD: Teams of 3 – Relay Style 100m Run 1 Rope Climb 10 Burpee Box Jump Over @ 24/20 AMRAP in 30

STRENGTH: Clean & Jerk 1RM WOD: For Time 400m Run 30 Cal Row 20 Burpees

STRENGTH: Front Squat 5 x 2 @ 70% WOD: 3 Rounds 30 Double under’s 20 OH Lunges @ 45/25 5 Core Complex

STRENGTH: Back Squat 5 x 5 WOD: 21-15-9 Cal Assault Bike T2B H/R Push up

WOD: “Nancy” 5 Rounds 400m Run 15 OH Squat @ 95/65