Tag

Metabolic Conditioning

STRENGTH: OH Squat 5 x 3 WOD: 40/30 Calorie Row 20 DB Front Squat @ 50/35 40/30 Calorie Row

STRENGTH: Clean & Jerk 5 x 1 @ 70% WOD: EMOM x 8 20 Double Under’s AMRAP Squat Jumps

STRENGTH: Bench Press 5 x 3 WOD: 2 Rounds 50 foot HS walk / Inchworm drag 25 Burpees

STRENGTH: Back Squat – 6 x 3 WOD: 2 Rounds 500m Row 15 Push Press @ 95/65 15 Burpees

STRENGTH: Press 5 x 3 WOD: AMRAP in 10 15/10 Cal Assault Bike 10 C2B Pull ups 5 HSPU

STRENGTH: Deadlift – 5 x 5 WOD: 4 Rounds 50 Double under’s 25 Hollow Rocks

STRENGTH: 10 min EMOM Snatch + Hang power Snatch @ 95% WOD: Tabata This: Mountain Climbers Jumping Lunges Wall Sit

STRENGTH: OH Squat – 5 x 3 WOD: 2 Rounds 10 Pull ups 10 Ring dips 10 T2B 30 MB Cleans @ 20/14

STRENGTH: Clean & Jerk 1RM WOD: AMRAP in 15 15 Calorie Row 30 Sledge Swings

STRENGTH: Front Squat 5 x 5 @ 50% 1RM WOD: Partner’s complete 4 Rounds A) 25/15 Calorie Assault Bike B) AMRAP Shuttle Run