SUNDAY WILDCARD Metcon (AMRAP – Rounds and Reps) JENKINS AMRAP with a partner in 40min 50 Burpees 400m run 50 KB swings 22/16KG 400m run 50 KB row 400m run 50 Push Ups 400m run
Monthly Archives: July 2020
CONDITIONING Metcon (AMRAP – Rounds and Reps) 4 Rounds AMRAP 5 Mins 30 Double Unders 15 Russian Swings 22/16KG 5 Burpee Box Jump Rest 5 Mins between rounds (Accumulate score)
CLEAN Weightlifting Hang Power Clean (3×5) Increase weight by 2.5KG, maintain smooth control and control the bar up and down without dropping it. Focus is on technique- weight comes later. Metcon (AMRAP – Rounds and Reps) AMRAP 10 Mins 10 Wall Ball 9/7KG 10 Hand Power Clean 42.5/30kg ( If technique is suffering, take a […]
PUSH PRESS Weightlifting Push Press (3×5) Increase weight by 2.5-5kg for unbroken reps with sound technique Metcon (AMRAP – Reps) 3 Rounds AMRAP 1 Min Double Unders rest 1 min Metcon (AMRAP – Reps) 3 rounds AMRAP 1 Min Push Press 35/25kg rest 1 min Metcon (AMRAP – Reps) 3 rounds AMRAP 1 Min max […]
DEADLIFT Weightlifting Deadlift (3×8) Add 2.5-5Kg from last week. Smooth and controlled unbroken reps or go lighter. Metcon (Time) For Time 10 SA KB SDHP 24/16KG run 400m 20, SA KB SDHP run 50 DUs 30 SA KB SDHP run 400m 40 SA KB SDHP run 50 DUs, 50 SA KB SDHP run 400m (switch […]
SNATCH Weightlifting Hang Power Snatch (5×3) Focus on technique, adding 2.5-5Kg from last week if feels comfortable for unbroken reps. Always control the bar up and down with dropping it. Metcon (AMRAP – Rounds and Reps) 12 MIN AMRAP 10 KB Snatch 22/16 KG, 10 Jump Overs
FRONT SQUAT Weightlifting Front Squat (3×8) Build up to a challenging weight with good technique and unbroken reps. 2.5kg- 5 Kg heavier than previous week. Metcon (AMRAP – Rounds and Reps) 10 Min Ladder 2 Cleans 52.5/35kg 2 burpee’s 4,4, 6,6 etc
WILDCARD ‘HAVANNA WOD’ Metcon (AMRAP – Rounds and Reps) AMRAP in 25 minutes 150 Double-Unders 50 Push-Ups 15 Power Cleans 80/55KG
CONDITIONING Metcon (AMRAP – Rounds and Reps) 0-20 mins to complete Helen: 3 rounds Run 400m 21 Swings 24/16KG 12 Plate thrusters 15/10KG Metcon (AMRAP – Rounds and Reps) 20-32 mins 5 Sprawls 15 Bumper Plate GTO 15/20KG 20 Air Squats 30 Walking lunge Finish with alternating tabata plank/dish hold
CLEAN Weightlifting Hang Power Clean (5×3) Find a comfortable weight for controlled reps focusing on technique. Do not drop the bar Metcon (AMRAP – Rounds and Reps) 10 min AMRAP 10 Hang Power Clean 42.5kg/30kg 20 Hops over the barbell