Tag

Metabolic Conditioning

LIFT: Back Squat – 3 RM WOD: Remembrance Day WOD 18 min AMRAP 11 Hang Power Snatch @ 75/55 11 Burpees 11 Wall balls @...

LIFT: Push press – 5 RM WOD: 15 min EMOM A) 10 H/R push ups B) 10 Box jump overs @ 24/20 C) 25 Double...

SKILL: HSPU / HS hold WOD: Tabata this… Calorie Row Slingshots Sprawls

LIFT: Deadlift – 5 RM WOD: 3 rounds 500m Row 15 Hang Power Cleans @ 95/65

LIFT: Press – 5 RM WOD: 5 Rounds 50 foot bear crawl 1 Power snatch @ 135/95 5 Lateral burpees over bar

SKILL: Skin the Cat / Levers WOD: Partner AMRAP in 10 One partner completes 15 Wall ball @ 20/14 One partner holds a plank -alternate...

LIFT: OH Squat – 5 x 2 WOD: AMRAP in 10 10 Power Snatch @ 95/65 20 Double under’s

LIFT: Jerk – 5 x 1 WOD: AMRAP in 3 OH Squats @ 95/65 -Rest 1 min- AMRAP in 3 Double under’s -Rest 1 min-...

SKILL: Turkish get up 1-1-1-1-1 WOD: 5 Rounds 20 Calorie Row 10 Box Jumps @ 24/20 5 Squat cleans @ 185/135

LIFT: Bench Press – 3 x 5 WOD: AMRAP in 10 10 Pendlay Row @ 115/85 20 KB Swings @ 24/16 kg