Tag

Metabolic Conditioning

SKILL: Agility & Reaction drills WOD: 40/30 Calories on the Assault Bike 100 foot OH walking lunge @ 95/65

LIFT: Front Squat – 5 x 2 WOD: 10 pull ups 30 thrusters @ 95/65 15 pull ups 20 thrusters 20 pull ups 10 thrusters

LIFT: Press – 5 x 3 WOD: “Baseline” 500m Row 40 squats 30 sit ups 20 push ups 10 pull ups

LIFT: Deadlift – 5 x 5 WOD: AMRAP in 12 10 pull ups 20 KB Swings @ 24/16 kg 30 Double under’s

SKILL: 1 min Max Effort Wall balls 1 min Max Effort L-sit WOD: AMRAP in 20 – 2 Teams Relay Style 50m sled push @...

LIFT: Back Squat – 3 x 5 WOD: 10 min Cindy 5 pull ups 10 push ups 15 squats

SKILL: 400m Run for time WOD: “DT” 5 Rounds 12 Deadlift @ 155/105 9 hang power cleans 6 push jerk

LIFT: 10 min EMOM @ 75% 1RM: 1 Clean pull + 1 Squat clean + 1 hang power clean WOD: 20 min AMRAP 400m Run...

LIFT: Press – 5 x 3 WOD: AMRAP in 8 8 Med Ball Cleans @ 20/14 8 OH Lunges w/ MB 100m Sprint

LIFT: Deadlift – 5 x 5 WOD: EMOM x 12 A) AMRAP Double under’s B) 8 T2B C) 4 KB Clean & Press /...