CONDITIONING Metcon (AMRAP – Rounds and Reps) 15’ AMRAP 500m/400m Row 20 Air Squats 20 Sit Ups Metcon (AMRAP – Rounds and Reps) 15’ AMRAP 300m Run 20 Lunges 20 Down Ups
Monthly Archives: August 2021
BENCH PRESS Weightlifting Bench Press (5×5) 5x 5 Bench Press 10 Band Pull Apar Metcon (AMRAP – Rounds) 12’ EMOM a) 15 Ktb Snatch b) 15 Wallball Shots c) 15 Hollow Rocks
CLEAN Weightlifting Hang Clean (5×1) 5x 1 Power Clean 1 Hang Power Clean 1 Hang Squat Clean Metcon (AMRAP – Rounds and Reps) 10’ AMRAP 7 Pull Ups 7 Power Cleans (50/35) 7 Box Jump Overs
WILDCARD Metcon (AMRAP – Rounds) 25′ EMOM in pairs * 5 thrusters * 5 burpees 1 work / 1 hanging in the bar
SNATCH Weightlifting Snatch (5×1) 5x 1 Power Snatch 1 Squat Snatch 1 Overhead Squat Metcon (AMRAP – Rounds and Reps) 10’ Ladder 2-4-6-8… Overhead Squats Burpees Hang Power Snatch Box Jumps
GYMNASTICS Gymnastics Toes-To-Bar (1x max) Metcon (AMRAP – Rounds and Reps) 10’ AMRAP 5 T2B 10 Ktb Shoulder to Overhead 15 Ktb Swing Rest 5’ Metcon (AMRAP – Rounds and Reps) 10’ AMRAP 5 Push Ups 10 Ktb Hang Cleans 15 Wallball
BACK SQUAT Weightlifting Back Squat (5×5) Metcon (Time) For Time 100-75-50 DU 20-15-10 Devil Presses
CONDITIONING Metcon (AMRAP – Rounds and Reps) 15’ AMRAP 500m/400m Row 20 Air Squats 20 Sit Ups 5’ Rest Metcon (AMRAP – Rounds and Reps) 15’ AMRAP 300m Run 20 Lunges 20 Down Ups
BENCH PRESS Weightlifting Bench Press (5×5) 5x 5 Bench Press 10 Band Pull Apart Metcon (AMRAP – Rounds) 12’ EMOM a) 15 Ktb Snatch b) 15 Wallball Shots c) 15 Hollow Rocks
SNATCH Weightlifting Snatch (5×1) 5x 1 Power Snatch 1 Squat Snatch 1 Overhead Squat Metcon (AMRAP – Rounds and Reps) 10’ Ladder 2-4-6-8… Overhead Squats Burpees Hang Power Snatch Box Jumps