Tag

Metabolic Conditioning

LIFT: Bench Press – 3 x 10 WOD: EMOM x 16 A) 8 KB Thrusters (4 per arm) @ 24/16 kg B) 8 Burpees

LIFT: Back Squat – 5 x 5 WOD: 400m Run 4 Rounds of Cindy 400m Run 3 Rounds of Cindy 400m Run 2 Rounds of...

SKILL: Farmer Carry WOD: 5 Rounds 100m Heavy Farmer Carry 200m Row 30 Hollow Rocks

LIFT: Clean & Jerk – 7 x 1 WOD: 6 Rounds 25 KB Swings @ 24/16 kg 400m Run BENCHMARK: “Saman” 8 Rounds 13 Deadlift...

LIFT: Front Squat – 5 x 3 @ 75% 3RM WOD: 10 to 1 Pull ups 2 to 20 KB Swings @ 32/24 kg

SKILL: Alternating Tabata L-Hang & Plank Hold WOD: 10-9-8-7-6-5-4-3-2-1 Front Squats @ 135/95 Row 200m after even sets Run 200m after odd sets

LIFT: Bench Press – 3 x 10 @ 65% 5RM WOD: 5 Rounds 20 Cal Row 20/15 Cal Assault Bike 50 Double under’s -Rest 1...

LIFT: Back Squat – 5 x 5 @ 75% WOD: EMOM to failure 100m Sprint 2 V-ups (add 2 reps every minute)

SKILL: Running Drills WOD: 4 Rounds of: In 5 minutes Complete 400m Run 25 Box Jump @ 24/20 AMRAP Burpees in remaining time -Rest 3...