Tag

Metabolic Conditioning

SKILL: Atlas Stone Cleans WOD: “Baseline” 500m Row 40 squats 30 sit ups 20 push ups 10 pullups

LIFT: Press – 5 x 3 @ 85% WOD: 10x 100m Sprint Rest 90 sec.

SKILL: Muscle up progressions WOD: 3 Rounds 20 Slingshots @ 16/12 kg 15 sit ups 10 body rows 5 burpees

LIFT: Snatch – 7 x 1 @ 90% WOD: 5 Rounds 30 KB Swings @ 24/16 15 Box Jumps @ 24/20 -10 min Cap- Class...

LIFT: OH Squat – 5 x 2 @ 90% WOD: EMOM x 12 3 Deadlift @ 185/135 6 Burpees over bar

SKILL: Handstand / HS Walk WOD: 25 Cal. Row 50 Double under’s 400m Run -for time…

LIFT: Press – 5 x 3 @ 85% WOD: 10 Rounds – using a single KB 10 Cleans 10 Front rack squat 10 press 10...

LIFT: Deadlift – 1 x 5 WOD: Partner AMRAP in 15 Partner A – L hang while Partner B completes 25 Double under’s Then Partner...

SKILL: “Sally” Squat drill WOD: 21-15-9 Power Cleans @ 155/105 Ring dips -200m Run after each set-

LIFT: Clean & jerk – 1 RM WOD: Teams of 2 – max calorie row (time domain unknown)