Tag

Metabolic Conditioning

LIFT: OH Squat – 5 x 2 WOD: Friday the 13th Crap Shoot AMRollsAP in 13 min 2 – 100 DU’s 3 – 10 Ring...

LIFT: Clean & Jerk – 7 x 1 WOD: 30-20-10 push ups alternating DB snatch @ 45/30

SKILL: T2B – Tabata drill with progressions WOD: 3 Rounds 5 min AMRAP 10 Clean & Jerk @ 95/65 10 Box Jump @ 24/20 -2...

LIFT: Deadlift – 5 x 5 WOD: AMRAP in 12 2 wall walks 10 Goblet squats @ 24/16 kg 20 Double under’s

LIFT: Bench – 3 x 5 @ 85% of 5RM WOD: 5 Rounds 1 Power clean @ 95/65 2 Beggars 1 Suicide sprint

SKILL: Seated Sled Pull for load WOD: 21-18-15-12-9-6-3 push press @ 95/65 KB Swings @ 24/16 kg double under’s

WOD: Fight Gone Bad 3 Rounds, rotating each minute Wall ball @ 20/14 SDLHP @ 75/55 Box Jump @ 24/20 Push press @ 75/55 Row...

LIFT: Power Clean – 1 RM WOD: Partners complete 5 Rounds each A) 200m Row B) plank hold

SKILL: 500m Row for time WOD: 5 Rounds 30 sec. AMRAP tire flips 30 sec. AMRAP box jumps onto tire 30 sec. AMRAP wall ball...

LIFT: Power Clean – 3 RM WOD: The 12 Days of Christmas On the first day of Christmas my true love gave to me 1...