Tag

Metabolic Conditioning

LIFT: Front Squat – 5 RM WOD: 5 Rounds 200m Run 10 Deadlift @ 185/155 2 Rope Climbs

SKILL: Squat Ball WOD: AMRAP in 20 5 Power snatch @ 75/55 10 OH Lunge w/ Barbell 40 Double under’s

LIFT: Bench Press – 5 RM WOD: AMRAP in 8 5 Press @ 75/55 1 Suicide sprint

LIFT: Back Squat – 5 RM WOD: Teams of 3 – Max Calories in 15 min. A) Row or Bike for calories B) Hold Dual...

SKILL: Single leg Deadlift – 3 x 15 per leg WOD: 3 Rounds 1 min max Double under’s 2 min max Muscle ups (sub C2B)...

LIFT: OH Squat – 5 x 2 WOD: 4 Rounds 25 Double unders 10 RDL @ 75/55 (Tempo) 10 Hollow Rock

LIFT: Front Squat – 5 x 2 WOD: Partner’s – Similar strength 4 Rounds 25 Power Snatch @ 115/85 75 Wall Ball @ 20/14 (1...

SKILL: KB Drills – 30 sec Intervals R-arm swing R-arm Highpull H2H swing L-arm swing L-arm Highpull Rest Complete 3 Rounds WOD: 5 Rounds for...

LIFT: Bench Press – 3 x 5 WOD: 50 ft. Farmer Carry (HAP) 100m Run 50 ft. Farmer Carry 200m Run 50 ft. Farmer Carry...

LIFT: Back Squat – 3 x 5 WOD: EMOM x 12 odd: 5 Strict T2B even: 15 Wall ball @ 20/14