Tag

Metabolic Conditioning

LIFT: Deadlift – 1 x 5 WOD: Tabata KB Thrusters (alt. hands) -Rest 1 min- Tabata Mountain climbers -Rest 1 min- Tabata shuttle run

SKILL: Pistols 5-4-3-2-1 WOD: AMRAP in 16 1 press @ 5 x 3 weight 2 push press 3 push jerk 25 Double under’s

LIFT: 10 min EMOM 1 Snatch pull + 1 Squat snatch WOD: AMRAP in 12 20 slingshots @ 16/12 kg 10 ball slams @ 30/20...

LIFT: OH Squat – 5 x 2 WOD: AMRAP in 8 30 Alternating DB Snatch @ 45/30 15 Box Jump Overs @ 24/20

SKILL: muscle up progressions WOD: “Diane” 21-15-9 Deadlift @ 224/155 HSPU

LIFT: Front Squat – 5 x 2 WOD: AMRAP in 8 10 Front rack lunges @ 95/65 10 push ups

SKILL: Hand stand practice WOD: 21-15-9 Row for calories V ups

LIFT: Press – 5 x 3 WOD: 50 Burpee broad jumps for time

LIFT: Back Squat – 3 x 5 WOD: 2 Rounds of alternating Tabata intervals Suitcase Deadlift w/ KB’s Double unders (sub. tuck jumps)

SKILL: Rope climbs WOD: 4 x 800m Row -each round for time- Rest 2 min between rounds