CONDITIONING Metcon (Time) In pairs 1 Work/1 Off For Time 200 Deadlifts 2km Row/Run 200 Push Ups 2km Row/Run
Monthly Archives: August 2021
SNATCH Weightlifting Snatch (Weight) 5x 1 Snatch Pull 1 Hang Squat Snatch 1 Overhead Squat Metcon (AMRAP – Rounds and Reps) 25’ AMRAP 25 Snatches 25 Push Jerks 25 Air Squats 100 DU 1’ Rest after each round
GYMNASTICS Gymnastics Pull-ups (Max reps) Metcon (Time) 10 RFT (25’ CAP) 5 Pull Ups 6 Box Jump Overs 300m Run
BACK SQUAT Weightlifting Back Squat (5×3) Back Squat 5×3 Metcon (AMRAP – Rounds and Reps) 12’ AMRAP 10-20-30-40-50… cal Row 20-40-60-80-100… DU
CONDITIONING Metcon (AMRAP – Rounds and Reps) 40’ EMOM a) 10-15 Burpees b) 20-25 Ktb Swings c) 5-10 Toes to Bar d) 15-20 Wallballs e) 15-20 Deadlifts f) 10-15 Thrusters g) Rest
BENCH PRESS Weightlifting Bench Press (5×3) 5x 3 Bench Press 15 Band Pull Apart Metcon (Time) For Time 10-20-30 Devil Press 300m Run
CLEAN Weightlifting Clean (5X 1) 5X 1 Clean Pull Hang Squat Clean Front Squat Metcon (AMRAP – Rounds and Reps) WOD 10 min ladder 5-10-15-20 Box Jumps Sit ups Hang Power Clean 50/35
SNATCH Weightlifting Snatch (5×1) 5x 1 Power Snatch 1 Hang Power Snatch 1 Hang Squat Snatch Metcon (AMRAP – Rounds and Reps) 4×3 0n/ 1 off 15 KB swings 15 Sit Ups 15 Air Squats
SKILLS SKILL Toes-To-Bar (1x max) Metcon (Time) 5 Rounds for Time 900m run 10 Toes to Bar
BACK SQUAT Weightlifting Back Squat (5×4) Find a weight for unbroken reps and sound technique, if too heavy take some weight off Metcon (Time) FOR TIME 21-15-9 Cal row Snatch 40/25