Tag

Metabolic Conditioning

SKILL: Rope climb WOD: 100m Run 20 T2B 200m Run 20 T2B 400m Run 20 T2B

LIFT: Clean & Jerk – 7 x 1 WOD: 50 Double under’s 25 Broad jumps 50 Double under’s 25 sprawls 50 double under’s

LIFT: Front Squat – 5 x 2 WOD: 1 min AMRAP Row for Calories 1 min AMRAP SLDL @ 95/65 1 min AMRAP Body Rows...

SKILL: Handstand work WOD: For time….. 75 squat cleans @ 75/55 25 pull ups 400m Run

LIFT: Press – 5 x 3 WOD: In 3 minutes complete: 200m Run AMRAP pull ups -Rest 1 min- In 3 minutes complete: 200m Run...

SKILL: Agility drills WOD: 8 KB Swings @ 32/24 kg 40 sit ups 80 Double under’s 8 Rope climbs 80 Double under’s 40 sit ups...

LIFT: OH Squat – 5 x 2 WOD: “Run, Grace, Run” 3 Rounds 10 Clean & jerk @ 135/95 200m Run

LIFT: Clean & Jerk – 7 x 1 WOD: AMRAP in 10 3 wall walks 10 Box Jump @ 24/20

SKILL: 10 min EMOM Muscle up or 3 Transitions WOD: 2 Rounds for time 10 push ups 50 Double under’s 10 Body rows 50 double...

LIFT: Press – 5 x 3 WOD: AMRAP in 10 2 wall walks 10 K2E 20 Box Jump @ 24/20