Tag

Metabolic Conditioning

SKILL: Seated Sled Pull WOD: AMRAP in 9 3 Power Clean @ 105/75 5 thrusters 15 Double under’s

LIFT: OH Squat – 3 x 2 WOD: 2 Rounds 25 Burpees 400m Run 25 Cal Assault Bike 400m Run

LIFT: Clean & Jerk – 5 x 1 WOD: 5 Rounds 2 Turkish Get up @ 24/16 kg 50 Double under’s

In Support of “24 Hours of Heroes” WOD: MURPH 1 mile Run 100 pull ups 200 push ups 300 squats 1 mile Run

LIFT: Bench – 5 x 3 WOD: Tabata This…… DB Hang Power Clean – 1 arm @ 50/35 Rest 1 min Wall Ball @ 20/14

LIFT: Back Squat – 3 x 5 WOD: 20/15 Cal Assault Bike then 4 rounds of 5 ring dips 10 Push press @ 95/65 finish...

SKILL: 40 single leg deadlift WOD: Partners Complete 2 Rounds 21-15-9 DB Thrusters @ 35/25 20 Med Ball Pass Sit ups after each set *Athlete...

LIFT: Clean & jerk – 5 x 1 WOD: AMRAP in 10 5 Power Clean @ 135/95 7 Burpee over Bar

LIFT: Front Squat – 3 x 2 WOD: AMRAP in 12 10 Cal Row 10 Ring Rows 20 KB Swings @ 24/16

LIFT: Press – 5 x 3 WOD: “Ghost” 6 Rounds 1 min AMRAP Row for Calories 1 min AMRAP Burpees 1 min AMRAP Double Under’s...