Tag

Metabolic Conditioning

LIFT: Snatch – 7 x 1 @ 90% WOD: 5 Rounds 250m Row 10 OH Squat @ 95/65

LIFT: Clean & Jerk – 7 x 1 @ 90% WOD: 50-40-30-20-10 Double under’s Squats

SKILL: Double unders WOD: 3 min AMRAP 5 Burpee Box Jump Overs @ 24/20 Max Hang Squat Clean & Jerk -Rest 2 min- Complete 2...

LIFT: Bench Press – 5 RM WOD: AMRAP in 8 12 KB Swings @ 32/24 kg 6 push ups 12 squats 6 pendlay row @...

LIFT: Deadlift – 1 x 5 WOD: EMOM x 8 5 Front squat @ 115/85 20 Double under’s

SKILL: Core Complex x 10 WOD: 3 x 500m Row 12 box jump overs @ 24/20 6 push press @ 115/75

LIFT: Snatch – 7 x 1 @ 90% WOD: 4 x 250m Row 15 Russian twist / side @ 16/12 kg 5 V-ups

LIFT: Clean & Jerk – 7 x 1 @ 90% WOD: 10 min EMOM 10 Calorie Row

SKILL: Double under’s – EMOM x 8 WOD: 20 Deadlift @ 225/155 Run 200m 20 KB Swings @ 32/24 kg Run 200m 20 Burpees Run...

LIFT: Bench press – 3 RM WOD: “The Ghost” 6 Rounds 1 min AMRAP Cal Row 1 min AMRAP burpees 1 min AMRAP Double under’s...