Tag

Metabolic Conditioning

LIFT: Snatch – 7 x 1 WOD: AMRAP in 15 200m Run 20 wall ball @ 20/14 10 T2B

LIFT: OH Squat – 5 x 2 WOD: AMRAP in 10 5 push press @ 95/65 10 push ups 15 Double under’s

SKILL: Tire Flip Tabata WOD: -For time- 100m Run 20 Ball slams @ 20/15 200m Run 20 Ball slams 400m Run 20 ball slams

LIFT: Bench Press – 3 x 5 WOD: 4x 15 squats 15 KB Swings @ 24/16 kg 15 Box Jumps @ 24/20 15 Hang Power...

LIFT: Press – 5 x 3 WOD: 15-12-9 T2B Sprawls

LIFT: Back Squat – 3 x 5 WOD: 1000m Row 50 Goblet squats @ 24/16 kg 100 Double under’s

SKILL: Tire Flips WOD: 3X 250m Row 10 Thrusters @ 115/85 10 C2B pull ups

LIFT: OH Squat – 5 x 2 WOD: 5X 2 wall walks 10 Power cleans @ 135/95

SKILL: Core complex – 10 Rounds WOD: “Helen” 3 Rounds 400m Run 21 KB Swings @ 24/16 kg 12 Pull ups

LIFT: Bench Press – 3 x 5 WOD: 5 Rounds 10 Ball slams @ 20/15 100m sprint 10 pull ups 100m sprint