Tag

Metabolic Conditioning

LIFT: Press – 5 x 3 WOD: 150 KB Swings @ 24/16 kg 100 Double under’s 50 Calorie Row

SKILL: 400m Run for time WOD: Tabata… Assault Bike for Calories Ring Rows Air Squats Push ups

LIFT: Back Squat – 3 x 5 WOD: AMRAP in 15 50 foot Farmer Carry – HAP 200m Run

SKILL: Agility Drills WOD: 6 min AMRAP Alternating Turkish Get ups (unbroken) Then immediately complete a 1 mile run -score reps & run time-

LIFT: 10 min EMOM – Clean pull + squat clean + hang power clean @ 75% 1RM WOD: 5 min AMRAP 15 Heavy KB Swings...

LIFT: Front Squat – 5 x 2 WOD: 3 Rounds 1 rep of each-2 reps of each-3 reps of each (= 1 round) Hang Squat...

SKILL: Rope climbs – 2 min AMRAP WOD: Partner’s complete 20 min AMRAP – 1 person working at a time 20 thrusters @ 115/75 20...

LIFT: Bench Press – 3 x 5 WOD: 15 min AMRAP 5 strict pull ups (sub ring rows) 10 tuck jump 20 Double under’s

LIFT: Back Squat – 3 x 5 WOD: “Black Jack” AMRAP in 14 21 Cal Assault bike 21 KB Swings @ 24/16 kg 21 sit...

SKILL: 400m Run for time WOD: 150 skips 20 C2B pull ups 10 Squat cleans @ 115/75 150 skips 15 C2B 15 Sq. cleans 150...