Tag

Metabolic Conditioning

SKILL: Junkyard Dog WOD: 3X 3 min. Row (max meters) 2 min. Double under’s 1 min. squats – Rest 3 min-

LIFT: Front Squat – 5 x 2 WOD: 50 push ups 200m Run 50 box jumps 24/20 200m Run 50 KB Swings 24 / 16...

LIFT: Bench Press – 3 x 5 WOD: EMOM x 9 6 Box Jump @ 24/20 6 thrusters @ 95/65

SKILL: Pistols 5-4-3-2-1 WOD: EMOM x 10 5 squat jumps 10 Mountain climbers per leg

LIFT: Press 5 x 5 WOD: 30 sec. Intervals for 4 Rounds Russian twist @ 16/12 kg Plank Flutter kicks OH Hold @ 45/25 Rest

SKILL: Running drills WOD: AMRAP in 8 10 Alt. DB snatches @ 40/30 15 Box Jumps @ 24/20 – Rest 2 min – 500m Row...

LIFT: OH Squat – 5 x 2 WOD: AMRAP in 7 6 Pendlay Row @ 115/75 12 KB Swings @ 24/16 kg 24 double under’s

LIFT: Clean & Jerk – 7 x 1 WOD: 5 Rounds 3 Sandbag cleans @ 45/25 6 Sandbag lunges per leg 200 m Run

SKILL: 5 Tire Flips WOD: AMRAP in 1 – Push Press @ 95/65 Rest 1 min AMRAP in 1 – Burpees Rest 1 min AMRAP...

LIFT: Deadlift 1 x 5 WOD: 5X 20 sit ups 10 burpees 20 OH Lunges @ 45/25