Tag

Metabolic Conditioning

LIFT: Deadlift – 5 RM WOD: EMOM x 10 1 Clean & Jerk @ 75% 1RM 5 Burpees

LIFT: Press – 5 x 3 WOD: Partner Chipper 50 Alternating Box Jumps @24/20 25 Unison burpees 50 KB Swings @ 24/16 kg (25 each)...

SKILL: 3 x Resisted sprints WOD: Partner AMRAP in 10 1 min Wall Ball @ 20/14 1 min KB Swings @ 24/16 kg – one...

LIFT: Deadlift – 5 RM WOD: Partner EMOM x 8 min. each partner completes both, working opposite of each other 5 Supine Body Rows 10...

SKILL: Turkish get up 5-4-3-2-1 WOD: 2 Rounds Row 500 10 HSPU 20 Double under’s 10 Ring dips

LIFT: OH Squat – 5 x 2 WOD: 50 KB Swings @ 24/16 40 Ball slams @ 20/15 30 Sprawls 20 DB Alt. Snatch @...

LIFT: Clean & Jerk – 7 x 1 WOD: 21-15-9-15-21 Calorie Row Wall ball @ 20/14 T2B

SKILL: 2K Row WOD: AMRAP in 7 15 KB Swings @ 32/24 kg 25 Double under’s

LIFT: OH Squat – 5 x 2 WOD: Partner AMRAP in 12 250m Row 15 Goblet squats – partner’s alternate every round- -KB cannot rest...

LIFT: Clean & Jerk – 7 x 1 WOD: 3 Rounds 3 Muscle ups 30 Hollow Rocks 60 Double Under’s