Tag

Metabolic Conditioning

LIFT: Bench Press – 5 x 5 WOD: Partner’s – One athlete working at a time 100 KB Swings @ 24/16 kg 5 Rounds of…...

LIFT: Deadlift – 5 RM WOD: AMRAP in 9 9 Ball slams @ 20/15 15 Hang Power Cleans @ 95/65 21 Double under’s

SKILL: 1200m Run for time WOD: 21-15-9 Cal. Row KB Swings @ 32/24 kg Box Jump Overs @ 24/20

LIFT: Snatch – 7 x 1 WOD: Alternating EMOM for 16 min. Odd: 15 Wall ball @ 20/14 Even: 30 Double under’s

LIFT: OH Squat – 5 x 2 WOD: AMRAP in 8 Snatch grip push press @ 95/65 -every break complete 40 double under’s-

SKILL: Hand balance WOD: 5 Rounds for time 10 V-ups 10 squat jumps 20 Russian twist @ 16/12 kg

LIFT: Deadlift – 1 x 5 WOD: AMRAP in 10 200m Run 10 goblet squats @ 24/16 kg 10 pull ups ( body rows)

SKILL: Agility drills WOD: 1200m Run 24 Thrusters @ 95/65 1200m Run

LIFT: Snatch – 7 x 1 WOD: “The Ghost” 6 Rounds 1 min Cal. Row 1 min AMRAP Burpees 1 min AMRAP Double under’s Rest...

LIFT: OH Squat – 5 x 2 WOD: AMRAP in 8 10 Burpees 10 V to HB 20 KB Swings @ 24/16 kg