Tag

Metabolic Conditioning

SKILL: Burgener Warm up WOD: AMRAP in 7 3 Power Snatch @ 115/85 6 Ring dips

LIFT: OH Squat – 2 x 5 WOD: Partners complete 4 rounds each P1) Row 250m / 200m P2) Hold Plank -switch-

LIFT: 10 min EMOM 1 Power Clean + 1 Hang Power Clean Find heaviest complex WOD: Max Reps Unbroken Power Cleans @ 75% of EMOM...

SKILL: Max Height Box Jump WOD: 25 Burpees 50 SLDL @ 75/55 25 Double under’s 50 pull ups

LIFT: Back Squat – 4 x 4 WOD: Alternating Tabata Mountain climbers Tuck jumps Rest Cash out with 2 min Max Cal Assault Bike

LIFT: Press – 5 x 4 WOD: Teams of 3-4 = all working for total combined reps Complete 2 Rounds 2 min AMRAP Assault Bike...

SKILL: 500m Row for time WOD: AMRAP in 7 Ascending ladder 1-2-3-4-5-6-etc Power Snatch @ 95/65 OH Squat Burpee over Bar

LIFT: OH Squat – 3 x 5 WOD: 4 Rounds 25/20 Cal Row 25 Burpees

LIFT: Clean & jerk – 5 x 1 @ 80% 1RM WOD: 4 Rounds 2 min Assault Bike 400m Row 2 Rope Climbs

SKILL: Tire Flips for Max Load WOD: Max Calorie Assault Bike 15 sec sprint / 45 sec rest