Tag

Metabolic Conditioning

“MURPH” 1 mile Run 100 pull ups 200 push ups 300 squats 1 mile Run

LIFT: Press – 5 RM WOD: AMRAP in 2 6 Wall Ball @ 20/14 6 Air Squats -Rest 1 min- Complete 5 rounds

SKILL: Burgener Warm up WOD: EMOM x 12 Odd: 1 Hang Power Snatch + 1 Power Snatch Even: 25 Double under’s -start at 50% 1RM...

LIFT: Back Squat – 5 RM WOD: AMRAP in 3 20 Double under’s (sub 5 Tuck jump) Ball Slams 5-10-15-20-25-30…etc -REST 3 min- Repeat 3...

LIFT: Snatch – 7 x 1 WOD: EMOM to the Death 5 Box Jump + 100 foot shuttle sprint

SKILL: Max Height Box Jump WOD: 12 to 1 Ring Rows 1 to 12 Heavy KB Swings

LIFT: Front Squat – 5 x 2 WOD: AMRAP in 7 Suicide Run 10 DB Front Rack Squats @ 50/35

LIFT: Press – 5 x 3 WOD: “Jackie” 1000m Row 50 Thrusters @ 45/35 30 Pull ups

SKILL: 4 x 100m sprints WOD: 10 to 1 Sprawls 20 to 2 slingshots @ 16/12 kg

LIFT: Back Squat – 3 x 5 WOD: 8 Rounds 8 T2B 16 Squats 32 Double under’s