Tag

Metabolic Conditioning

LIFT: Deadlift – 5 RM WOD: 7 Rounds 7 C2B pull ups 7 KB Swings @ 24/16 kg 7 Ball slams @ 30/20

LIFT: Press – 5 x 3 WOD: 15-12-9 Burpee box jump over 150 skips

SKILL: 1000m Row WOD: AMRAP in 12 6 C2B pull ups 12 KB Swings @ 24/16 kg 24 Double under’s

LIFT: OH Squat – 5 x 2 WOD: AMRAP in 10 10 Calorie Row 5 Front Squat @ 135/95

LIFT: Clean & Jerk – 7 x 1 WOD: “Randy” 75 Snatches for time @75/55

SKILL: 500m Row for time WOD: EMOM x 20 Odd: 15 Ball slams @ 20/15 Even: 15 sit ups

LIFT: OH Squat – 5 x 2 WOD: 15-12-9 Power Cleans @ 135/95 Burpees over bar

LIFT: Clean & Jerk – 7 x 1 WOD: AMRAP in 7 HSPU Box Jumps @ 24/20 3-6-9-12-15-18-21-etc….

LIFT: Front Squat – 5 x 2 WOD: 5x 10 Renegade Row @ 40/30 10 Ball slams @ 20/15 10 Alternating DB snatches

SKILL: Agility ladder drills WOD: Row 500m – 10 Thrusters @ 95/65 – 10 pull ups Row 400m – 8 thrusters – 8 pull ups...