Tag

Metabolic Conditioning

LIFT: Bench Press 5 x 5 WOD: 5 Rounds 10 Snatch @ 95/65 200m Run

LIFT: Back Squat 5×5 WOD: 100m Sandbag sprint @ 45/25 50 sandbag step ups 100m Sprint

SKILL: Atlas Stones WOD: In 3 minutes complete: 200m Run AMRAP of Shoulder to OH @ 115/85 – REST 1 min- In 3 minutes complete:...

SKILL: Double unders – EMOM for 8 min WOD: 50 Wall Ball @ 20/14 10 Burpees 40 Wall Ball 10 Burpees 30 Wall Ball 10...

LIFT: Front Squat – 5 x 2 WOD: AMRAP in 9 9 Burpees 15 DB Thrusters @ 30/20 21 Double under’s

LIFT: Deadlift – 3 RM WOD: AMRAP in 7 200m Run 15 Ball slams @ 20/15 10 Russian twist / side @ 16/12 kg

LIFT: Back Squat – 5 x 5 WOD: 7 Rounds 7 DB Cleans @ 45/30 7 push ups 14 double under’s

SKILL: AMRAP in 3 min KB Swings @ 24/16 kg WOD: EMOM for 16 min 8 V-ups 8 Box Jumps

LIFT: Snatch – 7 x 1 WOD: 5 Rounds 5 Hang Power Snatch @ 95/65 15 Calorie Row

SKILL: Atlas Stones WOD: 7 Rounds 7 Push press @ 115/75 21 Double Under’s