Tag

Metabolic Conditioning

LIFT: OH Squat – 5 x 2 @ 85% 1RM WOD: Heavy KB Swings 5-10-15-20-25-30-35 200m sprint after each set

LIFT: Front Squat – 5 x 2 @ 85% 1RM WOD: 5 Rounds 200m Run 10 push ups 15 box jumps @ 24/20 20 walking...

SKILL: Farmers vs. Lumberjacks WOD: Partner’s – “Annie & Angie are besties” 50 Double under’s (each) 100 pull ups (one person working at a time)...

LIFT: Bench Press – 3 x 5 @ 80% of 5RM WOD: “Annie is Single” Single skips 150-120-90-60-30 Sit ups 50-40-30-20-10

LIFT: Back Squat – 3 x 5 @ 80% 5RM WOD: 4 Rounds 15 Box Jump 2 24/20 400m Run

SKILL: max height box jump WOD: 2 Rounds 20 KB Swings @ 32/20 kg 15 Burpees 10 pull ups 15 lunges per leg 20 sit...

LIFT: OH Squat – 1 RM WOD: 100 Double under’s – 80- 60 – 40 – 20 10 Wall ball @ 20/14 – 20 –...

LIFT: Front Squat – 1 RM WOD: Partner’s – similar strength – 1 person working 2 Rounds 50 Cal Assault Bike 100 Alt. DB Snatch...

SKILL: Pull ups 54-3-2-1 (C2B or weighted if you got them) WOD: 10 to 1 Ball slams @ 20/15 Sprawls *After Rounds 8-6-4-2 Run 200m*

LIFT: Bench Press – 1 RM WOD: Partner’s – similar strength 4 Rounds 20 Hang Power Cleans (rep for rep with partner) 20 Burpee box...