Tag

Metabolic Conditioning

Press – 5 x 2 WOD: 25 Burpees 10 Muscle ups (25 pull ups or 50 jump assist pull ups) 25 Burpees

Deadlift – 2 x 5 @ 50%, 2 x 5 @ 60%, 1 x 5 @ 70%, 1 x 5 @ 75% WOD: 10 Rounds...

Rope Climbs WOD: 2 Rounds – 30 sec work / 30 sec rest Thrusters @ 95/65 Bike Burpees Row Power Cleans @ 95/65 Bike Burpees...

Clean & Jerk – 7 x 1 @ 85% WOD: 5 Rounds 3 Clean pull @ above weight 6 pull ups 9 box jumps @...

LIFT: 1 1/4 Front Squats – 5 x 2 @ 85% WOD: 10 Rounds 15 sec Max Cal Assault Bike 45 sec Rest

Clean & Jerk Prep work 3 Rounds 21 Wall Ball @ 20/14 15 C2B Pull ups 9 Clean & jerk @ 135/95

Lift: Back Squat 4 x 4 WOD: 10 min AMRAP 50 Double under’s 50 ft. OH Lunge – Right @ 50/35 50 Double under’s 50...

LIFT: Press 5 x 2 WOD: 3 Rounds 20/15 Calorie Assault Bike 25 KB Swings @ 32/24 kg

SKILL: D-Ball Cleans WOD: EMOM to the Death 15 Double under’s + 1 D-ball Clean *Add 1 D-ball clean EM

LIFT: OH Squat – 3×3 WOD: Partner’s – 8 min AMRAP P1: starts at turf – vault high box – suicide run – 5 wall...