Tag

Metabolic Conditioning

LIFT: Deadlift – 3 x 8 WOD: 3 Rounds 500m Row 20 Alt DB Snatch @ 50/35 10 Burpee Box Jump @ 24/20 Rest 1...

SKILL: Handstand Technique WOD: 3 Rounds 21 Cal Row 7 HSPU 3 Rope Climbs

LIFT: 10 min EMOM 1 squat clean + 1 power clean @ 90% WOD: 14 min EMOM odd: 10/5 Cal Assault Bike even: 50 Foot...

LIFT: 10 min EMOM: 1 snatch pull + 1 squat snatch @ 90% 1RM WOD: AMRAP in 9 5 HSPU 10 KB Snatch @ 24/16...

SKILL: 500m Row for Time WOD: Ascending Ladder 1-2-3-4-5-etc Power Snatch @ 95/65 OH Lunge per leg Burpee over Bar AMRAP in 6

LIFT: OH Squat – 5 x 2 WOD: 20 min EMOM odd: 10 Kb Swing to Goblet Squat even: 5 sprawls

LIFT: Press 5 x 3 WOD: 10-9-8-7-6-5-4-3-2-1 Back Squat (No Rack) @ 50% 5RM 10 Calorie Row after each set

SKILL: Core Complex – 10x WOD: 5 Rounds 1 min AMRAP Wall Ball @ 20/14 1 min AMRAP Double under’s 1 min AMRAP Burpees Rest...

LIFT: Back Squat – 3 x 5 WOD: 4 Rounds 15 DB Thrusters @ 50/35 45 double under’s 3 rope climb

SKILL: Muscle Up Skill Work – 10 min practice WOD: 10 Rounds 10 KB Swing to Goblet Squat @ 24/16 kg 5 Broad Jumps