Tag

Metabolic Conditioning

LIFT: Clean & Jerk – 7 x 1 @ 80% 1RM WOD: 3 Rounds 10 Pendlay row @ 115/85 20 Calorie Row 30 KB Swings...

LIFT: Front Squat – 5 x 3 @ 75% WOD: AMRAP in 7 15/10 Cal Assault Bike 50 Foot OH Walking Lunge @ 45/25 50...

SKILL: Rope Climbs WOD: 10 Rounds 12 thrusters @ 95/65 6 burpee O/B 1 Rope Climb

LIFT: Bench Press – 3 x 10 @ 65% 5RM WOD: AMRAP in 12 5 Broad Jump 10 T2B 20 Slingshots @ 16/12 kg 40...

LIFT: Back Squat – 5 x 5 @ 75% 5RM WOD: Row 500m – 400m – 300m – 200m – 100m KB Highpull 50-40-30-20-10 @...

SKILL: 3 x ME Handstand Hold WOD: 3 Rounds 20 Back Squat (no rack) @ 50% 5RM 400m Row 20 Pull ups 400m Run

LIFT: Power Clean – 1 RM WOD: AMRAP in 8 5 Tuck jumps 10 DB Walking Lunges @ 50/35 (suitcase hold) 200m Run

LIFT: Front Squat – 1 RM WOD: 10 Rounds 100m Sprint 10/7 Push ups 1 Rope Climb

SKILL: Core Complex – 10 min AMRAP WOD: 2 Rounds 200m Run Rest 1:00 400m Run Rest 1:30 800m Run Rest 3:00

LIFT: Bench Press – 1 RM WOD: 4 Rounds 20 Alt. DB Snatch – HAP 100m Sprint -10 min Cap-