Tag

Metabolic Conditioning

STRENGTH: Bench Press 5 x 3 WOD: “1 Arm Randy” 75 DB Snatch for time @ 50/35 Rest 2 min 500m Row for time

STRENGTH: Back Squat 6 x 3 WOD: 21-15-9 Suitcase Deadlift @ 32/24 kg Renegade Row

STRENGTH: Press 5 x 3 WOD: Partner’s – 3 Rounds A) 200 ft Farmer Carry B) AMRAP sit ups

STRENGTH: Deadlift 5 x 5 WOD: AMRAP in 8 2 KB Cluster – R 2 KB Cluster – L 4 KB Cluster – R 4...

STRENGTH: OH Squat 5 x 3 WOD: 3 Rounds 21 Push press @ 95/65 15 Burpees 9 Pull ups

STRENGTH: Snatch 5 x 1 @ 95% WOD: 3 Rounds 60 sec Max Calorie Row 2 min Rest

STRENGTH: 10 min EMOM Clean Pull + Hang Squat Clean @ 95% WOD: AMRAP in 10 1 Suicide Sprint 5-10-15-20-25-30-etc Wall Ball @ 20/14

STRENGTH: Front Squat 1RM WOD: 50 Burpee Box Jump Overs @ 24/20 -for time-

STRENGTH: Bench Press 5 x 3 WOD: AMRAP in 9 27 Double under’s 18 Alt. DB Snatch @ 50/35

STRENGTH: Back Squat 6x 3 WOD: 2 Rounds 25 Thrusters @ 75/55 25 Bar-Facing Burpees