Tag

Metabolic Conditioning

LIFT: Press – 5 x 3 WOD: Tabata…. Wall ball @ 20/14 Rest 1 min Mountain climbers

SKILL: Pull ups – 3x ME WOD: AMRAP in 9 95/65# Thrusters 3-6-9-12-15.. etc 30 Double under’s after each set

LIFT: OH Squat – 5 x 2 WOD: AMRAP in 10 5 push ups 10 ball slams @ 20/15 20 double under’s

LIFT: Clean & Jerk – 7 x 1 WOD: AMRAP in 8 Squat jumps 3-6-9-12-15-etc 30 Double under’s after each set

SKILL: Tire flips WOD: 10x 5 pull ups 10 box jumps @ 24/20

LIFT: Deadlift – 1 x 5 WOD: 50 Thrusters for time – stop EMOM for 3 burpees-

LIFT: Press – 5 x 3 WOD: EMOM x 12 A) 12 Push press @ 95/65 B) 12 K2E C) 24 Double under’s

SKILL: Double under EMOM for 10 min WOD: AMRAP in 10 T2B OH Squat @ 95/65 2-4-6-8-10-12…etc Get as far up the ladder as you...

LIFT: OH Squat – 5 x 2 WOD: “Baseline” 500m Row 40 squats 30 sit ups 20 push ups 10 pull ups

LIFT: Clean & Jerk – 7 x 1 WOD: 4 Rounds 10 Dual KB Cleans @ 24/16 kg 8 C2B pull ups 6 HSPU 30...