Tag

Metabolic Conditioning

LIFT: 10 min EMOM: 1 Snatch Pull + 1 Power Snatch + 1 Hang Squat Snatch WOD: 10 Rounds 10 pull ups 10 Box Jump...

SKILL: 10 min to find 1RM Tire Flip WOD: 10 -9-8-7-6-5-4-3-2-1 DB Clean to Thruster @ 40/25 Shuttle sprint after each set

LIFT: Press – 5 x 3 WOD: AMRAP in 12 8 push ups 8 strict pull ups 200m Row

LIFT: Deadlift – 3 x 8 WOD: 14-12-10-8-6-4-2 Slingshots @ 16/12 kg OH Lunges @ 45/25 Pull ups

SKILL: Ring dips – Max Effort (Sub Ring Support) WOD: 20 min EMOM ODD: 2 Squat Clean – HAP EVEN: 7 Tuck Jumps

LIFT: 10 min EMOM 1 push press + 1 push jerk + 1 split jerk WOD: Partner Calorie Row 60 sec Each – for Max...

LIFT: 10 min EMOM 1 clean pull + 1 power clean + 1 hang squat clean WOD: 3 Rounds 30 Lunges 20 Wall Ball...

SKILL: 60 sec Max Effort Assault Bike – for Calories WOD: Project 6ix WOD 1 – 15 min CAP 72 Double under’s 27 DB Power...

LIFT: OH Squat – 5 x 2 WOD: Partner’s A) 15 Cal Row, while B) plank hold – switch athletes A) 15 Cal Row, while...

LIFT: Press – 5 x 3 WOD: EMOM x 16 1 Power Clean 1 Hang Power Clean 5 Burpees (HAP w/ good form)