BACKSQUAT Weightlifting Back Squat (1×5) Back Squat: 1×5 @ 70% 3×5 @ 75% 1×5 @80% A controlled weight of 80% without failed reps Metcon (AMRAP – Reps) 2 rounds In 3 mins Row 400m In remainder of time max KB Goblet Squats 24/16KG Rest 3 mins In 3 mins 10 Burpee Box Jump Overs in […]
Monthly Archives: December 2019
WILDCARD- HULK Metcon (AMRAP – Rounds and Reps) Incredible Hulk AMRAP in 20 minutes 5 Deadlifts 5 Hang Power Cleans 5 Front Squat 5 Push Press 5 Back Squat RX 55/ 35 RX (Use one bar with the same weight throughout, try not to put the bar down in each round)
CLEAN AND JERK Weightlifting Clean and Jerk (Weight) Clean dead lift + Hang Clean + Jerk Metcon (Time) 5 rounds for time: 10 Hang Power Cleans 52.5/35kg 12 Box Jumps
SNATCH Weightlifting Snatch (Weight) Paused Snatch (15-17 mins) Pause above the knee for 2-3 seconds This will help reinforce proper positioning, keeping the arms relaxed on the pull and the upper back tight If stability/mobility is an issue getting into the full squat power is fine. Metcon (Time) 5 Rounds for time 7 Power Snatch […]
METCON Metcon (AMRAP – Rounds and Reps) 7 rounds 4 Min AMRAP 3 Strict HSPU (scale is 6 kipping) 6 C2B Pull-ups 9 Wall Ball 12 Push Ups Rest 1 min
STRICT PRESS/PULL UPS Weightlifting Strict Press (Weight) Press 4×6 Strict Pull-Ups 4×8 Metcon (AMRAP – Reps) For Max Reps 2 Min: Row Cals 1 Min: Rest 2 Min: Bar Touching Burpee’s 1 Min: Rest 2 Min: Box Step Ups 1 Min Rest 2 Min: KB Hang Clean & Jerk (switch every 5 reps) 1 Min […]
PARTNER WOD Metcon (AMRAP – Rounds and Reps) Partner WOD 35 Min AMRAP 60 Single Arm KB Swings 24/16KG(switching every 5 reps) 50 Air Squats, 40 Sit-Ups, 30 KB Snatch 20 Ground to Overhead 60/40kg, Run 400m (together)
BACK SQUAT Weightlifting Back Squat (Weight) Back Squat 3×5 @ 75% & 2×5 @80% Metcon (AMRAP – Rounds) EMOM x 16 Min 1: 15 Plate Good Mornings 10/20kg Min 2:20 Reverse Plate Lunges (holding plate into chest keeping torso upright) Min 3: 20-25 Glute Bridges Min 4: 10 Burpees