Tag

Metabolic Conditioning

LIFT: 10 min EMOM: Clean Pull + Hang Squat Clean @ 80% WOD: AMRAP in 7 20 DB Push Press @ 40/25 40 Double under’s

SKILL: Core Complex – 10x WOD: 30 OH Squat @ 95/65 30/20 Calorie Assault Bike 30 Sit ups 30/20 Calorie Row

LIFT: Back Squat 3 x 5 WOD: 500m Row 25 Burpees 500m Row 25 Burpees

LIFT: Press – 5 x 3 WOD: 5 Rounds 1 min Max Calorie Row 1 min Bear Walk 1 min Max Calorie Assault Bike 1...

SKILL: Rope Climb Technique WOD: 100-80-60-40-20 Double under’s* 25-20-15-10-5 DB Thruster’s @ 35/25 *sub Assault bike 60sec-50-40-30-20

LIFT: OH Squat – 2 x 5 WOD: AMRAP in 7 5 HSPU 15/10 Cal Assault Bike

LIFT: Clean & Jerk – 5 x 1 @ 80% WOD: 4 Rounds 30 sec AMRAP double under’s 30 sec AMRAP T2B 30 sec AMRAP...

WOD: Teams of 3 – Complete 4 Rounds 150 Double unders 30 Clean & Jerk @ 135/95 *1 person working

LIFT: Back Squat – 5 x 3 WOD: 5 Rounds 12 alternating pistols 9 Knees to elbows 6 Ring dips

LIFT: Press – 5 x 3 WOD: 12 min Ladder 1 Thruster @ 135/95 + 3 C2B pull ups 2 Thruster + 3 C2B 3...