Tag

Metabolic Conditioning

SKILL: Agility Ladder Drills / Dodgeball WOD: 400m Run 25/20 Calorie Assault Bike 200m Run 50 Wall Ball @ 20/14 200m Run 25/20 Cal Assault...

LIFT: Bench Press – 5 x 3 WOD: 2-4-6-8-10 Thrusters @ 115/85 5-4-3-2-1 Ring MU

LIFT: Back Squat – 5 x 3 WOD: 500m Row 40 KB Swings @ 32/24 kg 30 Ball Slam @ 25/20 20 Pull ups 10...

SKILL: Squat Potato WOD: 5 Rounds 5 Heavy Back Squat 10 Squat thrusts 15/10 Calorie Assault Bike -Rest as needed between Rounds-

LIFT: Clean & Jerk – 5 x 1 WOD: 3 Rounds 1 min Row for Calories 1 min AMRAP SLDL @ 75/55 1 min AMRAP...

LIFT: Front Squat – 4 x 2 WOD: AMRAP in 9 5 Thrusters @ 105/75 20 Double under’s

SKILL: KB Clean & Press Technique WOD: 10 Rounds 7 KB Clean & Press – Right @ 16/12 kg 7 KB Clean & Press –...

LIFT: Bench Press – 5 x 4 WOD: Partner’s Complete 21-15-9 Sit ups Max Calorie Row (Partner A completes 21 sit ups, while B rows...

LIFT: Back Squat – 5 x 3 WOD: AMRAP in 9 9 Burpees 7 DBall Cleans over shoulder @ 100/70 5 DBall squats

LIFT: OH Squat – 4 x 2 WOD: 1 min AMRAP Double under’s -rest 1 min- 1 min AMRAP Double under’s 1 min AMRAP Ring...