Tag

Metabolic Conditioning

LIFT: Clean & Jerk – 7 x 1 WOD: 3 Rounds 1 min Assault Bike (Row for calories) 2 min Box Jumps @ 24/20 3...

SKILL: Atlas Stones WOD: 3 Rounds 5 Muscle ups (5 pull ups + 5 dips) 10 Hang Power Cleans @ 135/95 15 Wall ball...

LIFT: Deadlift – 5 x 5 WOD: 100 Double under’s 10-9-8-7-6-5-4-3-2-1 KB Highpull @ 24/16 kg Ball slams @ 20/15 then… 100 Double under’s

LIFT: Bench Press – 3 x 5 WOD: 25 Double under’s 25 squats 25 Double under’s 25 Hang Power Cleans @ 95/65 25 Double under’s...

SKILL: Tire Flips WOD: AMRAP in 12 4 C2B pull ups 8 Alternating DB snatch @ 40/25 16 Russian Step ups @ 40/25

LIFT: OH Squat – 5 x 2 WOD: AMRAP in 7 10 Burpees 20 Walking lunge steps

LIFT: Clean & Jerk – 7 x 1 WOD: 10 min EMOM 4 T2B 8 Push press @ 95/65 12 squats

LIFT: Deadlift – 5 x 5 (60% of 5RM) WOD: 21-15-9 Burpee broad jumps KB Swings @ 32/24 kg

LIFT: Bench Press – 3 X 5 WOD: 3 Rounds 25 Cal. Row 15 Goblet squats @ 24/16 kg 2 Wall walks

SKILL: 5 sets of: 5 Ring dips & 5 Ring pull ups WOD: AMRAP in 7 21 Wall ball @ 20/14 7 HSPU -Rest 3...