Tag

Metabolic Conditioning

LIFT: Press – 5 x 3 WOD: 7 Rounds 7 Push press @ press working wt. 21 Double unders

LIFT: Back Squat – 3 x 5 WOD: Partner – 6 Rounds A) 400m Run B) AMRAP sledge swings -switch every round-

SKILL: sled push races WOD: 15-12-9-6-3 Hang power cleans @ 135/95 Burpees

LIFT: Snatch – 7 x 1 WOD: 21 thrusters @ 95/65 3 rope climbs 15 thrusters 2 rope climbs 9 thrusters 1 rope climb

LIFT: Clean & Jerk – 7 x 1 WOD: 1 min. plank 100m Sandbag run 1 min. plank 200m Sandbag run 1 min. plank 400m...

LIFT: Front Squat – 5 x 2 WOD: 3 Rounds 21 Wall ball @ 20/14 15 pull ups 9 Power snatch @ 95/65

LIFT: Deadlift 1 x 5 WOD: 3 Rounds 400m Run 40 sit ups 7 KB Swings @ 32/24 kg

SKILL: 150 KB Swings for time WOD: AMRAP in 12 40 Double unders 20 Power snatch @ 95/65 10 Pull ups 5 Burpees

LIFT: Snatch – 7 x 1 WOD: 2 Teams – Relay style 3 Rounds 15 Ball slams @ 20/15 50m Sled push @ 170/145

LIFT: OH Squat – 5 x 2 WOD: AMRAP in 8 8 burpee box jump @ 24/20 16 KB Swings @ 32/24 kg