Tag

Metabolic Conditioning

SKILL: 1000m Row for Time WOD: AMRAP in 14 6 1-arm KB Thruster / side @ 24/16 kg 6 C2B pull ups 24 Double under’s...

LIFT: 5 sets of 1 slean + 2 Jerk @ 75% 1RM WOD: Alternating Tabata Ball slams @ 20/15 Sit ups Slingshots @ 16/12 kg...

12 Days of Christmas On the first day of Christmas my true love gave to me….. 1 Muscle up On the second day of Christmas...

SKILL: Rope Climbs WOD: 4 Rounds 25/20 Calorie Row 25 Squat cleans @ 95/65

LIFT: OH Squat – 3 x 5 @ 75% 5RM WOD: 2 Rounds 15 Cal Row 10 Deadlift @ 225/155 15 Cal Row 10 Ring...

LIFT: Bench press – 3 RM WOD: AMRAP in 7 10 Burpee Box Jump @ 24/20 20/15 Cal Assault Bike

SKILL: Single leg balance & Agility drills WOD: Partners complete -50 burpee buy in- 2 Rounds 100 Thrusters @ 45/35 50 Pull ups 100 H/R...

LIFT: Power Snatch – 1 RM WOD: 3 Rounds 25 KB Swings @ 24/16 25 Wall ball @ 20/14

WOD: 15 Rounds 250m Row 1 Back Squat – HAP

LIFT: Clean – 1 RM WOD: 20 pull ups 20 1-arm Hang DB Clean & push press @ 50/35 30 V-ups 30 KB Swings @...