Tag

Metabolic Conditioning

LIFT: Back Squat 5 x 10 @ 135/95 WOD: ANNIE 50-40-30-20-10 Double under’s Sit ups

LIFT: 2 Snatch EMOM for 10 min. WOD: 4 Rounds 3 Broad Jump 6 Burpee tuck jumps 9 Ball slams @ 20/15

LIFT: OH Squat 5 x 5 WOD: AMRAP in 8 10 Deadlift @ 155/105 100m Run

LIFT: 3 Cleans EMOM for 10 min. WOD: 5 Rounds 5 KB thrusters – R @ 24/16kg 100m Run 5 KB thrusters – L 100m...

LIFT: Front Squat – 5 x 5 WOD: AMRAP in 8 6 Paralette pass thru w/ push up & dip 12 Box Jumps @ 24/20

LIFT: Floor Press – 3 x 5 WOD: 10-9-8-7-6-5-4-3-2-1 Sprawls 20-18-16-14-12-10-8-6-4-2 Slingshots

LIFT: Deadlift – 1 x 5 WOD: AMRAP in 8 8 push ups 10 MB Clean @ 20/14 12 sit ups

LIFT: Press 5 x 3 WOD: 5 Rounds 10 Body rows 20 KB Swings @ 24/16 kg 30 Double under’s

LIFT: Back Squat 3 x 5 WOD: AMRAP in 2 min. Tuck Jump Burpees Rest 30 sec. AMRAP in 2 min. Mountian Climbers Rest 30...

LIFT: 2 Snatch EMOM for 10 min WOD: AMRAP in 9 2 Muscle ups (pull ups + dips) 4 Push press @ 135/95 60 Double...