Tag

Metabolic Conditioning

STRENGTH: Snatch 5 x 1 @ 90% WOD: 5 Rounds 50 Double under’s 10 C2B Pull ups

STRENGTH: 10 min EMOM Power Clean + Hang Sq. Clean WOD: 3 min AMRAP 6 T2B 6 OH Squat @ 95/65 Rest 2 min Complete...

STRENGTH: Front Squat 5 x 2 @ 90% WOD: Partner AMRAP in 12 minutes P1 Rows 15 Calories P2 AMRAP D-Ball Cleans

STRENGTH: Bench Press 3 RM WOD: EMOM to the Death 2 Ball slams @ 20/15 2 Burpees* *add 1 burpee every minute

STRENGTH: Back Squat 6 x 3 WOD: 30 sec Interval Flow – 5x H2H Swings Mountain climbers Slingshots Sprawls KB Highpull Rest

STRENGTH: Press 5 x 2 WOD: 10 min AMRAP 25 Double under’s 50 ft OH KB Lunge @ 24/16 kg

STRENGTH: Deadlift 5 x 5 WOD: 4 Rounds 12/10 Calorie Assault Bike 8 Burpees 6 HSPU

STRENGTH: OH Squat 5 x 3 @ 50% 1RM WOD: 15-12-9 Clean & Jerk @ 135/95 C2B Pull ups

STRENGTH: 10 min EMOM Snatch Pull + Hang Squat Snatch WOD: 15-12-9-6-3 DB Thrusters @ 40/25 Suicide Sprint between sets

STRENGTH: Clean & Jerk 5 x 1 @ 90% WOD: AMRAP in 15 25 Double under’s 15 KB Swings @ 24/16 kg 10 Push Press...