Tag

Metabolic Conditioning

LIFT: OH Squat 5 x 2 WOD: AMRAP in 10 5 T2B 10 squat jumps 20 slingshots @ 16/12 kg

LIFT: 3 Cleans EMOM for 10 min (50-60%) WOD: “Swinging Annie” 50-40-30-20-10 KB Swings @ 24/16 kg Double under’s

LIFT: Front Squat – 5 x 2 WOD: Pull ups 5-10-15-20-25 Run 100m after each set

LIFT: Bench Press 3 x 5 WOD: EMOM x 8 odd: 15 wall ball @ 20/14 even: 100m Run

LIFT: Deadlift 1 x 5 WOD: AMRAP in 7 5 Press @ 95/65 10 Ball slams @ 20/15 20 Double under’s

LIFT: Press 5 x 3 WOD: AMRAP in 8 10 KB Snatch @ 16/12 kg 15 russian twist / side 200m Run

LIFT: Back Squat 3 x 5 WOD: 3-6-9-12-15-18…..etc Burpees DB Snatch @ 40/30 AMRAP in 6

LIFT: 2 Snatch EMOM for 10 min. (50% 1RM) WOD: AMRAP in 8 10 push ups 20 KB Highpull @ 24/16 kg 10 body rows

LIFT: OH Squat – 5 x 2 WOD: 10 minutes total: in 6 min. complete 800m Run max reps Power Cleans @ 135/95 in 4...

SKILL: Agility and Balance Drills WOD: AMRAP in 7 3 HSPU 6 pistols 9 pull ups