Tag

Metabolic Conditioning

STRENGTH: Back Squat – 5 x 5 WOD: AMRAP in 12 100 single under’s 10 Burpee pull ups 100 foot walking lunge 10 Burpee pull...

STRENGTH: Press 5X3 WOD: 3 Rounds 400m Run 30/20 H/R push ups

SKILL: Ultimate Plank Series WOD: 16 min Alternating TABATA DB or KB Thrusters KB Swings Burpees Sit ups

STRENGTH: OH Squat – 5×2 WOD: 2 Rounds 200m Run 25 Hang Power Cleans @ 95/65 200m Run 25 Push Press 200m Run 25 Burpees

STRENGTH: 10 min EMOM Sq. Clean + Hang P. Clean + Jerk @ 75% WOD: 5 Rounds 12 Deadlift @ 155/105 9 K2E 6 Ring...

SKILL: Ultimate plank series WOD: 3 Rounds 3 min Max Calorie Row Rest 3 min 3 min Max Calorie Assault Bike Rest 3 min

STRENGTH: Bench Press 5RM WOD: 2 Rounds 25 Burpees 400m Run 25/20 Cal Assault Bike 400m Run

SKILL: Max Height Box Jump WOD: Partners’ – AMRAP in 15 A) 15/10 Calorie Assault bike sprint B) Plank -switch-

SKILL: 1 Mile Run WOD: For Time 50 Burpee Box Jump Overs @ 24/20 -Rest 5 min- For Time 50 Burpee Pull ups

STRENGTH: OH Squat 5 x 2 WOD: 4 Rounds 200m Run 15 Pendlay Row @ 115/75 10 Alt Pistols