Tag

Metabolic Conditioning

SKILL: skipping drills – 30 sec. intervals x5 singles doubles rest WOD: 50-40-30-20-10 KB Swings @ 24/16 kg 1 min Plank

LIFT: Back Squat – 3 RM WOD: AMRAP in 10 3 Power Snatch @ 95/65 5 T2B 7 Wall ball @ 20/14

LIFT: Bench press – 5 RM WOD: AMRAP in 15 5 Deadlift @ 185/135 25 Double under’s

SKILL: Double under’s – EMOM x 5 (10-30 reps) WOD: Tabata…. Wall ball @ 20/14 Lunge w/ pass through @ 16/12 kg Mountain climbers Rest...

LIFT: Back Squat – 5 RM WOD: EMOM x 10 1 hang Power Snatch @ 50% 1RM 5 Burpees

LIFT: Front Squat – 5 x 2 WOD: AMRAP in 10 2 Ring dips 4 Box Jump overs @ 24/20 6 KB Snatch per arm...

SKILL: 500m Row WOD: 43 Clean & Jerk @ 115/85 for time

WOD: 12 Days of Christmas On the first day of Christmas my true love gave to me, 1 burpee On the second day of Christmas...

LIFT: Press – 5 x 3 WOD: 21-15-9 Wall ball @ 20/14 15-12-9 Power cleans @ 135/95

SKILL: 2 km Row WOD: Partner Chipper 50 DB Thrusters 100 Box Jumps 50 Alternating DB Snatch 100 KB Swings 50 pull ups 100 Double...