Tag

Metabolic Conditioning

LIFT: Deadlift – 1 x 5 WOD: “The Ghost” 6X 1 min Calorie Row 1 min Burpess 1 min double under’s Rest 1 min

LIFT: Press – 5 x 3 WOD: 5 Rounds suicide sprint 15 KB Swings @ 24/16 kg 15 Ball slams @ 20/15

SKILL: Rope climbs – Max effort in 2 min WOD: “Jackie” 1000m Row 50 Thrusters @ 45/35 30 Pull ups

LIFT: 3 Snatch grip Push press + 1 OH Squat EMOM x 10 WOD: 5 Rounds 5 Power cleans @ 135/95 10 Body Rows 15...

LIFT: Jerk – 5 x 2 WOD: AMRAP in 7 5 Tuck jumps 10 Ball slams @ 30/20 15 Mountain climbers per leg

SKILL: Tire flips WOD: AMRAP in 10 T2B Thrusters @ 95/65 2-4-6-8-10-12-14…. etc

LIFT: Deadlift – 1 x 5 WOD: 3x 10 OH Squats @ 95/65 20 sit ups 30 Double under’s

LIFT: Press – 5 x 3 WOD: AMRAP in 3 10 Box Jump @ 24/20 15 Squats -Rest 1 min- AMRAP in 3

SKILL: Sled push x 3 WOD: AMRAP in 20 2 Rope climbs 10 alternating pistols 50 Double under’s

LIFT: OH Squat – 5 x 2 WOD: EMOM x 16 odd: 30 Double under’s even: 15 wall ball @ 20/14