Tag

Metabolic Conditioning

SKILL: Rope Climbs WOD: 50 Calorie Row 40 DB Snatch @ 40/25 30 push ups 20 Box jumps @ 24/20 T2B

LIFT: Snatch – 7 x 1 WOD: EMOM x 12 1 Squat clean @ 135/95 2 Hang Power Clean 3 Burpee over bar

LIFT: OH Squat – 5 x 2 @ 90% WOD: 50 Double under’s 40 push ups 30 Ball slams 2 20/15 20 Cal. Row -for...

SKILL: Pistols – 5-4-3-2-1 WOD: 4 Rounds 50 Double under’s 10 paralette pass throughs

LIFT: Bench Press – 3 x 5 @ 85% WOD: 3 min. AMRAP 20 KB Swings @ 24/16 kg 5 Burpees -Rest 2 min –...

LIFT: Deadlift – 1 x 5 WOD: AMRAP in 8 25 KB Swings @ 24/16 kg 25 Double under’s

SKILL: 500m Row for time WOD: 3 Rounds 10 Power Snatch @ 95/65 50 ft OH walking lunge 10 OH Squats @ 95/65 50 ft...

LIFT: Snatch – 7×1 WOD: AMRAP in 12 3 Snatch @ 50% 6 C2B pull ups 24 Double under’s

LIFT: OH Squat – 1 RM WOD: 16 min. EMOM odd: 15 Ball slams @ 20/15 even: 15 sit ups

LIFT: Clean & Jerk – 7 x 1 WOD: 20-15-10-5 push ups Front Squat @ 115/85 Push press @ 115/85