Tag

Metabolic Conditioning

LIFT: Snatch – 7 x 1 WOD: 4 Rounds 10 Power Snatch @ 95/65 30 Wall Ball @ 20/14 60 Double under’s (sub 10/7 cal...

SKILL: Rowing Technique Drills WOD: Partners – Complete 4 Rounds Partner 1 – complete 250m Row Partner 2 – hold plank for duration of row...

LIFT: Front Squat – 5 x 2 WOD: 3 Rounds 15/10 Cal Assault Bike 5 Touch N Go Power Cleans (HAP) -Rest between Rounds- -Each...

LIFT: Deadlift – 3 x 8 WOD: AMRAP in 7 10 Push Press @ 95/65 25 Double Under’s

LIFT: Bench Press – 3 x 5 WOD: 3 Rounds 10 Pull ups 15 V ups 20 Burpees

SKILL: Tire Flips WOD: AMRAP in 15 5 Cleans @ 155/115 10 T2B 15 Cal Row

LIFT: 10 min EMOM 1 Snatch Pull + 1 Hang Squat Snatch WOD: 2 Rounds of Tabata: Alternating between Deadlift @ 225/155 Double under’s

LIFT: 10 min EMOM of 1 Push press + 1 Push jerk + 1 Split Jerk WOD: KB KRUSHER AMRAP in 8 5 KB Swings...

SKILL: T2B Progressions – 3 x Max Effort WOD: 10 Calorie Assault Bike 5-4-3-2-1 Manmakers @ 40/30

LIFT: Press – 5 x 3 WOD: 3 Rounds 30 Calorie Row 30 sit ups