Tag

Metabolic Conditioning

LIFT: Clean & Jerk – 5 x 1 @ 85% 1RM WOD: Tabata This… Mountain climbers -rest 1 min- Wall Balls @ 20/14

LIFT: Front Squat – 4 x 2 WOD: 2 Rounds 10 DB Hang Power Clean & Jerk @ 50/35 10 Assault Bike Calories 10 DB...

LIFT: Press – 5 x 5 WOD: “Charlie Sheen” 10 Stone 2 Shoulder Fran

SKILL: Sled Push for load WOD: AMRAP in 14 250m Row 50 KB Swings @ 24/16 kg 25 Double under’s

LIFT: Back Squat – 6 x 3 WOD: 500m Row 40 squats 30 sit ups 20 Burpees 10 pull ups 500m Row

LIFT: 10 min EMOM of 1 snatch pull + 1 squat snatch + 1 OH squat WOD: TABATA Wall Ball @ 20/14 TABATA Burpees

SKILL: Agility Ladder Drills WOD: 400m Run then 21-15-9 DB Clusters @ 35/20 Ring Rows then 400m Run

LIFT: Front Squat – 5 x 3 WOD: 21-15-9-15-21 H2H Swings @ 24/16 kg T2B

LIFT: Press – 5 x 5 WOD: 24-20-16-12-8 DB Snatch @ 50/35 Burpees 100m Run

LIFT: Deadlift – 5 x 5 WOD: 10-9-8-7-6-5-4-3-2-1 Bar Facing Burpees 3 Push Press between burpee sets @ 115/85