Tag

Metabolic Conditioning

SKILL: Running Drills WOD: 3 Rounds 15 Calorie Row 30 Slingshots 15 Calorie Row 30 sit ups

LIFT: Back squat – 3 x 5 WOD: 21-15-9 Power cleans @95/65 Box jump @ 24/20

SKILL: 10 x Core Complex WOD: “Badger” 3RFT 30 Squat cleans @ 95/65 30 pull ups 800m Run

LIFT: 10 min EMOM @ 75% 1RM 1 Clean pull – 1 squat clean – 1 hang power clean WOD: 21-15-9 Double unders Goblet squats...

LIFT: Front Squat – 5 x 2 WOD: 4 RFT 100m OH Farmer Carry (HAP) 200m Run 10 T2B

SKILL: Toes to Bar Progressions WOD: Partners Complete 800m Run together then as a chipper with 1 person working at a time, 80 Burpees 120...

LIFT: Bench Press – 3 x 5 WOD: 21-15-9 Power Cleans @ 115/85 Alternating pistols

SKILL: Muscle ups & progressions WOD: In 6 min Complete: 3 Rounds of 10 wall ball @ 20/14 20 walking lunge steps 30 Double under’s...

LIFT: 10 min EMOM: 2 Snatch pull + 1 Snatch @ 75% 1RM WOD: 400m Run 5 Rounds of 10 Burpees 10 T2B then another...

LIFT: 10 min EMOM: 2 push press + 2 push jerk @ 1RM strict press wt. WOD: 5 Rounds 10 V ups 10 squat jumps...