Tag

Metabolic Conditioning

LIFT: Back Squat – 1 RM WOD: 10 Rounds 40 Double under’s 5 HSPU

SKILL: Rope Climbs WOD: “Fight Got Worse” 3 Rounds 1 min Max Cal Assault Bike 1 min AMRAP DB SNatch @ 50/35 1 min AMRAP...

LIFT: Clean – 1 RM WOD: 10-9-8-7-6-5-4-3-2-1 Burpee pull ups KB Swings @ 24/16 kg

LIFT: OH Squat – 3 RM WOD: 3 Rounds 50 Double under’s 10 V ups 5 wall walks

SKILL: Atlas Stone technique WOD: 5 Rounds 1 min AMRAP Hang Power Cleans @ 115/75 Rest 1 min 1 min AMRAP burpees Rest 1 min

LIFT: Deadlift – 3 RM WOD: Tabata squats H/R push ups Ball slams @ 20/15 Ring rows

LIFT: Bench Press – 3RM WOD: Partners – 1 person working, 1 person resting 100 Double under’s 50 Back squat @ 135/95 (BB from ground)...

SKILL: 3 sets of ME pull ups WOD: AMRAP in 4 6 burpees 12 wall ball @ 20/14 -Rest 1 min- Complete 3 Rounds

LIFT: Clean & Jerk – 1 RM WOD: 3 Rounds 40 Double under’s 20 sit ups 200m Run 20 slingshots @ 16/12 kg

LIFT: OH Squat – 5 RM WOD: AMRAP in 12 200m Row 10 MB Clean @ 20/14 5 Sprawls