Tag

Metabolic Conditioning

SKILL: Agility ladder drills WOD: Turkey WOD – Partner’s: one person working at a time 200 Double under’s 100 KB Swings @ 24/16 kg 100...

LIFT: Deadlift – 5 RM WOD: 3 Rounds Run 100m 10 Pull ups Run 100m 10 push ups

SKILL: 150 Kb Swings for time WOD: AMRAP in 7 Wall ball @ 20/14 EMOM stop & complete 5 Pendlay Row @ 135/95

LIFT: Press – 5 x 3 WOD: AMRAP in 10 15 Ball slams @ 20/15 10 Unbroken OH Squats with a 2 sec. pause at...

SKILL: 3 x max reps Ring dips WOD: 21-15-9 Box Jumps @ 24/20″ KB Swings @ 24/16 kg push ups

LIFT: Bench press – 3 x 5 WOD: Partners complete as many reps as possible: 2 min Rope climbs 2 min Pistols (alternating legs) 2...

LIFT: Deadlift – 5 RM WOD: 3x 10 Body Rows 20 Box Jumps @ 24/20 10 Pull ups 20 Double under’s

LIFT: Press 5 x 3 WOD: Tabata…. Thruster @ 95/65 alternated with Mountain climbers Rest 1 min KB Swings @ 24/16 kg alternated with Burpees

LIFT: Jerk – 1 RM WOD: 2 Rounds 1 min skipping 1 min AMRAP ball slams @ 20/15 1 min skipping 1 min AMRAP V...

LIFT: Clean – 1 RM WOD: HK2E 10-8-6-4-2 Broad Jumps 5-4-3-2-1