Tag

Metabolic Conditioning

LIFT: Jerk WOD: 3x 50 Double under’s 20 T2B 10 Goblet squats @ 24/16 kg

LIFT: Bench Press – 3 x 5 WOD: AMRAP in 12 25 ft OH Barbell lunge 8 burpees over bar 25 ft OH barbell lunge...

LIFT: Deadlift – 1 x 5 WOD: 20-15-10-5 Hang Power Clean @ 95/65 Box Jumps @ 24/20 HK2E

LIFT: Press – 5 x 3 WOD: Pull ups 5-10-15-20-25 100m Sprint after each set

SKILL: 1000m Row WOD: EMOM x 16 odd: 15 Goblet squats @ 24/16 kg even: 30 Double under’s

LIFT: 3 snatch grip push press + 1 OH squat EMOM x 10 WOD: AMRAP in 8 4 push ups 8 ball slams @ 25/20...

LIFT: Jerk – 5 x 2 WOD: 5x 200m Run 10 OH Squat @ 95/65

SKILL: Core complex – 10 sets WOD: 12-9-6-3 thrusters @ 95/65 KB Swings @ 32/24 kg Pull ups

LIFT: Bench Press – 3 x 5 WOD: AMRAP in 12 2 wall walks Shuttle run 1-2-3-4-5-etc (increase every round)

LIFT: Deadlift – 1 x 5 WOD: AMRAP in 4 3 HSPU 12 alt. pistols -Rest 1 min- AMRAP in 4 4 pendlay row @...