Tag

Metabolic Conditioning

SKILL: Rope climbs WOD: 27-21-15-9 Wall Ball @ 20/14 Burpees to 6″ target

STRENGTH: Bench Press 5 x 3 WOD: 50-40-30-20-10 Double under’s 25-20-15-10-5 KB Clean & jerk @ 24/16

STRENGTH: Back Squat 5 x 5 WOD: Partner’s A) 400m Run, B) Max T2B switch A) 400m Run, B) Max sit ups switch A) 400m...

SKILL: 1 Mile Run WOD: 50 Box Jumps @ 24/20 40 Sit ups 30 Pistols 20 DB Push Press @ 35/20 10 Broad Jump

STRENGTH: 10 min EMOM 2 Split Snatch @ 90% WOD: AMRAP in 12 Increasing ladder of Tire Flips 1-2-3-4-5-6-etc 15/10 Cal Assault Bike after each...

STRENGTH: OH Squat 5 x 2 @ 60% 1RM WOD: 4 Rounds 200m Run 20 DB Step Ups @ 50/35

SKILL: Running Drills WOD: FRAN 21-15-9 Thrusters @ 95/65 Pull ups

STRENGTH: Bench Press 3 x 5 WOD: 3 Rounds 10 GHD sit ups 15 Burpees 20 KB Snatch @ 24/16

SKILL: Dual KB Clean & Snatch WOD: 8 sets of 40 sec Work / 20 sec Rest Dual KB Complex Suitcase Deadlift Hang Clean Front...

STRENGTH: Snatch 7 x 1 @ 90% WOD: Tabata Assault Bike for Calories Tabata Double under’s Tabata Mountain climbers