Tag

Metabolic Conditioning

LIFT: OH Squat – 5 x 2 WOD: 5 Rounds 25 KB Swings @ 24/16 kg 50 Double under’s

LIFT: Clean – 1 RM WOD: Every 3 min complete….. 1 suicide run 3 thrusters @ 115/75 6 front rack lunges – rest for the...

LIFT: Bench press – 5 x 5 WOD: AMRAP in 9 9 Burpees 15 squats 21 Deadlift @ 135/95

LIFT: Deadlift – 1 x 5 WOD: 10 min EMOM 6 DB Snatch (alternating) @ 45/30 8 Wall Ball @ 20/14

LIFT: Press – 5 x 3 WOD: “Annie” 50-40-30-20-10 Double under’s sit ups

LIFT: Back Squat – 5 x 5 WOD: 200m Sprint then 2 Rounds of… 14 Box Jumps @ 24/20 7 Deadlift @ 285/175 then… 200m...

SKILL: Turkish Get up 1-1-1-1-1 WOD: 600m Run 40 Wall Ball @ 20/14 200m Run 40 Lunge steps 600m Run

LIFT: 1 RM Clean & Jerk WOD: 5 Rounds 10 push press @ 115/75 25 Double under’s

SKILL: Pull ups 5 x 3 strict WOD: “Strongman Relay” 50m sled push @ 200/150 50m sandbag sprint @ 45/25 3 Atlas stone cleans @...

LIFT: Deadlift – 1 RM WOD: 4x 10 Burpees 8 Cleans @ 95/65 6 Racked lunges (front or back)