Tag

Metabolic Conditioning

LIFT: Bench Press – 3 x 5 WOD: 10 to 1 Ball slams @ 20/15 Box Jumps @ 24/20

LIFT: Deadlift – 1 x 5 WOD: AMRAP in 8 10 Push press @ 95/65 10 T2B

SKILL: Squat Ball WOD: “Baseline” 500m Row 40 squats 30 sit ups 20 push ups 10 pull ups

LIFT: OH Squat – technical drills WOD: AMRAP in 7 14 Lunges 14 Double under’s

LIFT: Clean technique drills – 3 reps EMOM @ 50% 1RM WOD: AMRAP in 7 5 Press @ 95/65 5 Dips 150m Row

SKILL: Pistols 5-4-3-2-1 WOD: 4x 5 Power Cleans @ 135/95 5 Burpees over bar 15 Double under’s

LIFT: Snatch drills WOD: AMRAP in 8 10 KB clean / arm @ 24/16 kg 20 Double unders

LIFT: OH Squat drills WOD: 3 Rounds – 30 second intervals Back squat @ 50% 5RM Double under’s Body rows KB Swings @ 24/16 kg...

SKILL: 3 sets of max: Ring support, L-sit, Ring dips WOD: EMOM x 10 odd: 20 (10) wall ball @20/14 even: 15 box jump @...

LIFT: Front Squat – 1 RM WOD: AMRAP in 8 5 Ring dips 10 pull ups 15 Double under’s