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Results For Category: "Metabolic Conditioning"

Push Press, KB Snatch, Plank Hold

1. Push Press- 1,1,1,1,1

2. 5 Minutes Max Reps KB Snatch 1.5/1 pood

3. 10 minutes accumulated Plank Hold (on forearms)

Back Squat, Box Jumps, SDHP, Push Press

Back Squat- 5×5

Then

20,15,10 reps for time of:

20″/24 Box Jumps

65/95# SDHP

65/95# Push Press

Rows, Burpees

Dumbell Row- 5 sets max for max reps

Then

Burpee Tabatta

4 minutes each with one minute rest between movements:

1/2 Burpees
Burpees
Burpee Box Jumps 24/20″
1/2 Burpee-Burpee Box Jumps

Front Squats and Pullups

21,18,15,12,9,6,3 Reps for time of:

Front Squat 115/75#

Pullups

Power Snatch, Conditioning

1. Power Snatch- EMOM for 12 minutes

2:

Max Unbroken Power Snatch- 135/95#

Rest 2 minutes

Max Unbroken Power Snatch 115/75#

Rest 2 minutes

Max Unbroken Power Snatch 95/65#

3.

Row 500m
25 KB Swings 2/1.5 pood
25 T2B
Rest 1 minute
30 Burpees
Rest 1 minute
50 Double Unders

Deadlift, Open WOD 13.2

Deadlift- 20 RM

Then

Complete as many rounds and reps as possible in 10 minutes of:
115/75 pound Shoulder to overhead, 5 reps
115/75 pound Deadlift, 10 reps
15 Box jumps, 24″/20″ box

Step ups are legal for this workout as Rxd. Lame I know.

Snatch, Row, Rope Climbs, Pushups

Snatch- EMOM for 12 minutes

Then

Row 1k

100 Pushups

10 Rope Climbs

Back Squats, Annie

Back Squat- 5×5

Then

“Annie”

50,40,30,20,10 Reps for time of:

Double Unders

Situps

Snatch, HSPU

1. 6 Sets: Snatch+Hang Snatch+OHS

2. 10-1 HSPU, 1-10 Power Snatch 105/65# For time

(It goes 10 HSPU, 1 Power Snatch, 9 HSPU, 2 Power Snatch…)

Filthy 50

“Filthy 50″

50 Box jump (24′, 20′)
50 Jumping pull-ups
50 Kettle bell swings (53,35)
50 Walking Lunge Steps
50 Knees to elbows
50 Push press 45#
50 Back extensions
50 Wall ball shots (20,14)
50 Burpees
50 Double unders