SUNDAY WILDCARD Metcon (Time) CLAUDIA FOR TIME 25 Power cleans 40/30KG 20 Thrusters 15 Burpees 800m run 25 Power cleans 20 Thrusters 15 Burpees 400m run 25 Power cleans 20 Thrusters 15 Burpees 200m run Time Cap 30min
Monthly Archives: June 2020
CLEAN Weightlifting Clean (1X1) Paused Clean: From the floor; pause below the knee and then pause at mid-thigh. The focus is on technique- not weight so keep a comfortable weight for good form 1X1 Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 20 Plate Ground to Overhead 10/5kg 30 lunges 20 Plate Thrusters 10/5kg […]
FRIDAY METCON Metcon (AMRAP – Rounds) 3 Rounds for max reps 1). Max goblet squat 22/12kg 2). KB SDHP 3). Sit Ups 4).KB Push Press 5). Push Ups 6.) Rest Metcon (AMRAP – Rounds) 3 Rounds 50 seconds work: 10 seconds rest 1). Tempo Right leg Lunges 2). Tempo Left leg lunges 3). Tempo Good […]
STRICT PRESS Weightlifting Strict Press (4X6) Strict Press 4×6 Superset Single Leg DL 6×6 Metcon (AMRAP – Rounds and Reps) 4 rounds 4 Min AMRAP 10 Clusters 40/25kg 10 Bar Facing Burpee’s Rest 1 Min between rounds Accumulate rounds for score
SQUAT Weightlifting Goblet Squat (3X12) Tempo KB squat 3×15 KB row 3×12/12 Metcon (AMRAP – Reps) 3 Min AMRAP Max Burpees Rest 1 Min Metcon (AMRAP – Rounds) EMOM x 4 1). 45 seconds Max Double Unders 2). 20 Lunges 3). 25 Air Squats Rest 1 min
GYMNASTICS Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 20 Hang Power Clean 40/25kg 10 Thrusters 40/25kg 5 Down Ups Rest 3 Mins Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 10 Front Rack Lunges 40/25kg 10 Push Press 40/25kg Gymnastics Handstand Push-ups (1×1) Gymnastic Skills- DUs and Handstand Score max HSPUs
DEADLIFT Weightlifting Deadlift (4X6) Deadlift (Tempo 3-1-1) Overhand grip 4×6 Superset 10 Push Ups Metcon (AMRAP – Rounds) 4 rounds In 3 minutes 20 Jumping Lunges 10 Air Squats 5 Burpee’s Into Max Abmat sit ups in 4 min
SUNDAY HERO WOD Metcon (Time) DOUBLE SPICY DT 10 Rounds fot Time 12 Deadlifts 40/30 rx 9 Hang Power Cleans 6 Push Jerks 10 Burpee over the Bar after each round
CLEAN Weightlifting Clean (1X1) Clean Paused Clean: From the floor; pause below the knee and then pause at mid-thigh. The focus is on technique- not weight so keep a comfortable weight for good form 1X1 For pure technique- max weight 40kg Metcon (AMRAP – Rounds and Reps) 2 Rounds 6 Min AMRAP 10 Burpee’s 20 […]
FRIDAY METCON Metcon (AMRAP – Rounds and Reps) FRIDAY METCON 15 Min AMRAP 20 Ground to Overhead 40/25kg 20 Double Unders 20 Thrusters 40/25kg 30 Sit Ups Rest 4 Mins Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 10 Burpee Jump Backs 15 Russian Swings 20/16kg 20 Air Squats