SNATCH Snatch Pull + Snatch + Overhead Squat (15 Mins to find challenging weight) Snatch Pull + Snatch + Overhead Squat Metcon (AMRAP – Rounds and Reps) AMRAP 12 Mins 3 Power Snatch 50/30kg 6 Strict Hand Stand Push Ups (No kipping) 9 Russian KB Swings 24/16kg
Monthly Archives: January 2020
KIPPING TOES TO BAR AND STEADY STATE AEROBIC CONDITIONING Kipping Toes To Bar (6 rounds) Beginners: Part A: approx. 3 rounds 5-10 Lying TTB Superset with Pvc Pipe Arch hold Part B Active tuck ups: 20 secs Superset with alligator rolls right and left for 30 seconds Intermediate/Advanced Part A: approx. 3 rounds 5-10 – […]
PUSH PRESS Weightlifting Push Press (2-2-2-2) Metcon (Time) 5 ROUNDS FOR TIME (15 min cap) 15 Hand Release Push Ups, 20 Ab Mat Sit-Ups, 15 Power Cleans 42.5/30kg
UNILATERAL LOWER BODY +UPPER BODY SUPERSET UNILATERAL LOWER BODY +UPPER BODY SUPERSET (6 Rounds) 3 Rounds Single Arm KB Rack Split Lunge 8 +8 (tempo 2-1-2-1) Superset with Single Arm Ring Rows 10-12 each arm @ tempo 2-1-2 After each round row 15/12 cals 3 Rounds Single Arm KB Rack Curtsy Squat 8+8 Superset with […]
PARTNER WOD Metcon (AMRAP – Rounds and Reps) Partner AMRAP 30 Mins Run 300m (together) 30 Double Unders 10 Deadlifts 50/35kg Run 300m (together) 30 Double Unders 10 Power Cleans Run 300m (together) 30 Double Unders 10 Shoulder to Overhead
FRONT SQUAT Weightlifting Front Squat (5@70% 3×5@75% 5 @80%) Metcon (Time) 5 rounds 10 burpee box jump overs 20 Russian KB Swings 30 Air Squats
WILDCARD Metcon (Time) 3/4 Murph 1200m Run 75 Pull Ups 150 Push ups 225 Air Squats 1200m Run
SNATCH Snatch Pull + Hang Snatch + Overhead Squat (15 Mins – Find Heavy Controlled Weight) Snatch Pull + Hang Snatch + Overhead Squat Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 12 Hand Stand Push Ups 15 Russian KB Swings 24/16kg 18 Ab Mat Sit Up
Pull Ups Pull Ups (Quality) Foundational Strength Building Superset (15 mins) A) 3 x 5 Strict Pull-Ups/Chin-Ups Superset with 60 sec: plank B) 3 x :10-20 sec Chin-over-Bar Hold Superset with 10-12 banded pull downs, 2 sec pause at the bottom Intermediate Skill/Strength Building Superset (15 mins) A) 3 x 3- 5 Strict Pull-Ups/Chin-Ups/ or […]
PUSH PRESS Behind the Neck Push Press (4-4-4-4) Behind the Neck Push Press Metcon (AMRAP – Rounds and Reps) 4 Rounds AMRAP 3 Mins 6 Burpee’s 9 Thrusters 42.5/30kg 12 KB Snatch 24/16kg 1 Min Rest you pick up where you left off in the last round