Tag

Metabolic Conditioning

LIFT: Snatch – 7 x 1 WOD: 4 Rounds 2 min Max Distance Row 1 min Rest 1 min Max Calorie Bike 2 min Rest

SKILL: Skin the Cat – Lever progressions WOD: AMRAP in 2 3 Thrusters @ 95/65 6 Burpee O/B -REST 1 min- Complete 5 Rounds

LIFT: Front Squat – 5 x 2 WOD: 5 Rounds 50 Double under’s 15 Push press @ 95/65

LIFT: Press – 5 x 3 WOD: Alternating Tabata – 2 Rounds superman’s squat jumps slingshots sit ups KB swings mountain climbers DB snatch Deadhang...

SKILL: Sledge Swings – Tabata WOD: AMRAP in 4 3-6-9-12-15-etc Power Cleans @ 135/95 T2B REST 2 min Repeat 4 min AMRAP

LIFT: Back Squat – 3 x 5 WOD: Teams of 3 Farmer Carry Relay – HAP (7 laps each) 150 Burpees (1 person working at...

LIFT: Snatch 7 x 1 WOD: 21-15-9 Wall Ball @ 20/14 Calorie Row

LIFT: Press – 5 x 3 WOD: Crap Shoot! – Roll the Dice 13 min AMRAP 2 – 100 DU’s 3 – 5 Sprawls 4...

SKILL: Agility – Dodgeball WOD: Partners Complete 5 Rounds 20 Power Cleans @ 95/65 (rep for rep) 20 Pull ups (sub Ring rows) – partition...

LIFT: Back Squat – 3 x 5 WOD: 3 Rounds 15 Cal Assault Bike 12 OH Lunge @45/25 9 Box Jump @ 24/20 6 push...