FRONT SQUAT Weightlifting Front Squat (5X3) Front Squat 5×3 *heavier than last week Metcon (Time) 4 RFT (cap 12’) 25 Wallball Shots 25/20 cal Row
Monthly Archives: July 2021
CONDITIONING Metcon (AMRAP – Rounds and Reps) In Pairs 20’ AMRAP 30 Wallball 20 Push Ups 10 Deadlifts 300m Run together
SKILL- Box Jump progression Gymnastics Box Jumps (1x max) Box Jump Progressions Metcon (AMRAP – Rounds and Reps) 15’ Ladder 5-10-15-20… Box Jumps Burpees Pull Ups
SNATCH Weightlifting Power Snatch (1×1) Power Snatch 5-5-3-3-1-1 remain in control of the bar throughout each movement Metcon (Time) 4 RFT 10 V-Ups 12 Ktb Snatches 14 Ktb Lunges
CONDITIONING Metcon (Time) For Time 900m Run 80 DU 21 Hang Power Clean 2’ Rest 600m Run 40 DU 15 Hang Power Clean 2’ Rest 300m Run 20 DU 9 Hang Power Clean
CONDITIONING Metcon (AMRAP – Rounds) 15’ EMOM a) 5-10 Pull Ups b) 5-10 T2B c) 5-10 HSPU Metcon (Time) For Time (15’ Cap) 40 Burpees Over the Rower 100/80 cal Row 40 Burpees Over the Rower
FRONT SQUAT Weightlifting Front Squat (5X5) Front Squat 5×5. Find a challenging weight for unbroken reps and sound technique Metcon (AMRAP – Rounds and Reps) 12’ AMRAP 10 Ktb Russian Swing 10 Step Up 10 Ktb S2OH 10 Sit Ups
WILDCARD Metcon (AMRAP – Rounds and Reps) 33 min AMRAP in pairs 90 Lunges suncro 60 pull ups 90 box jumps
SNATCH Weightlifting Power Snatch (5×1) 5x 1 Power Snatch + 1 Hang Squat Snatch Metcon (AMRAP – Rounds) WOD 8’ EMOM a) 8-10 Overhead Squats b) 12-15 Ktb Russian Swings 2’ Rest Metcon (Time) For Time 2000/1500m Row (8’ CAP)
TOES TO BAR PROGRESSION Gymnastics Toes-To-Bar (1x max) T2B Progressions Metcon (AMRAP – Rounds and Reps) 20’ AMRAP 300m Run 20 Wallball 10 T2B