Tag

Metabolic Conditioning

LIFT: Jerk – 1 RM WOD: AMRAP in 8 8 R-arm OH Lunge @ 50/35 8 L-arm OH Lunge 16 Wall ball @ 20/14

LIFT: Front Squat – 1 RM WOD: In 2 min complete: 200 foot shuttle sprint, then AMRAP Burpees -Rest 2 min- 5 Rounds

SKILL: 500m Row for time WOD: 10 min EMOM 5 pull ups + 5 OH Squat @ 95/65

LIFT: Bench Press – 1 RM WOD: AMRAP Dice Roll in 7 min Roll the die and complete the reps, repeat 🙂 1- 10...

SKILL: Tire Flips WOD: 10 Rounds station 1: 30 sec assault bike sprint station 2: 60 sec rest station 3: 30 sec Row sprint station...

LIFT: OH Squat – 3 RM WOD: Complete 4 Rounds of 3 Sets of: 3 KB Snatch – R 5 KB Front Rack Squat –...

LIFT: Clean & Jerk – 1 RM WOD: AMRAP in 7 5 C2B pull ups 7 Burpee Box Jump @ 24/20

SKILL: Core Complex – 10X WOD: 4 Rounds 5 Dual KB Clusters @ 16/12 kg 10 T2B 20 Double under’s

LIFT: Deadlift – 5 RM WOD: 5 Rounds 10 Hang Cleans @ 95/65 10 Box Jump @ 24/20

LIFT: Bench Press – 5 RM WOD: AMRAP in 10 1 Suicide Sprint 5 KB Deadlift @ 32/24 kg 10 KB Swings @ 32/24 kg