Tag

Metabolic Conditioning

LIFT: Front Squat – 5 x 3 WOD: 4 Rounds 200m Run 15 pull ups 10 alt. pistols

LIFT: Press – 3 x 8 WOD: In 6 minutes compete: 3 Rounds of 10 Tuck Jump 20 walking lunge steps 30 double under’s -then-...

SKILL: T2B – 3 x Max Effort WOD: 10 min Ladder Power Snatch @ 95/65 1-2-3-4-5-6-etc 20 Double under’s (sub 5 burpees)

LIFT: 10 min EMOM: 1 Power Snatch + 1 Squat Snatch WOD: EMOM to the Death 100m Sprint 2 KB Swings (add 2 reps EM)

SKILL: Balance Drills WOD: Teams of 3 5 min AMRAP Sled Drag 100 feet @ 190/145 1 min rest 4 min AMRAP Rope Climbs (rep...

LIFT: Front Squat – 5 x 3 WOD: 5X 400m Run 15 Thrusters @ 95/65 -goal is unbroken sets-

LIFT: Press – 3 x 10 WOD: 10 to 1 KB Snatch L/R KB Push Press L/R Goblet Squat KB Highpull Push ups

SKILL: Tire Flips WOD: 15-12-9 Double under’s T2B OH Lunge @ 45/25

LIFT: Back Squat – 5 x 5 WOD: Partner’s complete 3 Rounds – 1 person working at a time 2 min AMRAP Hang Power Cleans...

SKILL: 3 x Max Effort Ring Support WOD: 50 Wall Ball @ 20/14 15 C&J @ 135/95 100 Double under’s 500m Row 100 Double under’s...