Tag

Metabolic Conditioning

LIFT: Back Squat – 5 x 5 WOD: AMRAP in 9 5 Clusters @ 105/75 25 Double under’s

LIFT: 10 min EMOM 1 Snatch pull + 1 Hang Power Snatch WOD: 21-15-9 Calories on Assault Bike 12-9-6 Power Snatch @ 95/65

SKILL: Rope Climb WOD: Partner’s Buy In with 1000m Row (partition as needed) then complete 500 KB Swings partner A swings while partner B holds...

LIFT: Front Squat – 5 x 3 WOD: 40 Burpee Box Jump @ 24/20 80 Wall Ball @ 20/14 800m Run 20 Burpee Box Jump...

LIFT: Press – 5 x 5 WOD: Partners complete 6 Rounds 10 Alternating Tire Flips @ 450/250 200m Run Together 6 Alternating Rope Climbs

SKILL: Max Height Box Jump WOD: 6-12-18-24-30 1-Arm OH Lunges @ 45/30 Double under’s

LIFT: Back Squat – 5 x 5 WOD: 100 Burpees for time

LIFT: 10 min EMOM 1 squat snatch + 2 power snatch @ 85% 1RM WOD: Partners complete A) 200m Run B) AMRAP slingshots @ 16/12...

SKILL: HSPU drills: 30 sec HS Hold + 5 Negatives WOD: 1 Mile Run 100 KB Swings @ 24/16 kg 2 Km Row

LIFT: OH Squat – 5 x 3 WOD: “Saved By The Barbell” Community Wide Workout to benefit Kids 3 Rounds for Max Reps of: 1...