Tag

Metabolic Conditioning

LIFT: 10 min EMOM 1 Power Clean + 1 Push Jerk + 1 Split Jerk WOD: 4 Rounds – 30 sec AMRAP of each Halos...

SKILL: 500m Row for time WOD: AMRAP in 9 3 Broad Jump 6 T2B 9 Ball Slams @ 20/15 -Rest 2 min- Max Effort...

LIFT: Back Squat – 4 x 4 WOD: Death by Burpees EMOM 5 MB Cleans @ 20/14 + 1 Burpee* *+ 1 rep Every round

LIFT: Press – 5 x 5 WOD: Teams of 3 20 min Max Distance Row

SKILL: Sled Push for load WOD: 100-80-60-40-20 Double under’s* 25-25-15-10-5 Thrusters @ 75/55 *sub 60-50-40-30-20sec Assault Bike

LIFT: OH Squat – 3 x 5 @ 75% 5RM WOD: AMRAP in 8 5 pull ups 10 push press @ 95/65 25 Double under’s

LIFT: 5 sets of: 1 Squat Clean + 1 Hang Power Clean + 1 jerk @ 75% 1RM WOD: 50 Double under’s 40 sit ups...

SKILL: Pull ups WOD: 10 Rounds 20 KB Swings (Unbroken) 10 sec Active Plank

LIFT: Back Squat – 3×5 WOD: 15 / 10 Calorie Assault bike Buy in then 2 Rounds of 15 Ring Row 45 double under’s 15...

LIFT: Press – 5 x 5 @ 70% 5RM WOD: EMOM to the Death 2 Goblet Squats @ 24/16 kg (+2 reps EMOM) 100 foot...