Tag

Metabolic Conditioning

SKILL: Tabata Sledge swings WOD: AMRAP in 10 5 Pendlay row @ 135/95 50 Double under’s

LIFT: Bench Press – 3 x 5 WOD: AMRAP in 8 10 Cal Row 20 DB Clusters @ 30/20

LIFT: Back Squat – 3 x 5 WOD: 10 Rounds 20 Double under’s 10 Wall Ball @ 24/20 1 Rope climb

SKILL: Max Height Box Jump WOD: “Diane” 21-15-9 Deadlift @ 225/155 HSPU

LIFT: Clean & Jerk – 7 x 1 WOD: Same Sex Partners complete 100 / 80 calorie Row (M/F) 80 DB or KB Thrusters 60...

LIFT: Front Squat – 5 x 2 WOD: 10 Rounds 2 Stone to shoulder 200m Run

LIFT: 15 min to find 3RM Thruster WOD: Run 200m 21 thrusters @ 115/85 21 pull ups Run 400m 15 thrusters 15 pull ups Run...

LIFT: Bench Press – 3 x 5 WOD: EMOM 20 Double under’s 1 strict pull up* *increase pull ups by 1 rep every minute until...

LIFT: Back Squat – 3 x 5 WOD: 5 Rounds 1 min AMRAP Mountain climbers 1 min AMRAP Ball slams @ 20/15 1 min AMRAP...

SKILL: 2000m Row WOD: Alternating Tabata KB Swings @ 24/16 kg & Box Jumps Rest 2 min Complete 2 Rounds