FRONT SQUAT Weightlifting Front Squat (5×5) Front Squat 5×5 Metcon (AMRAP – Rounds and Reps) 3x 1’ ON / 1’ OFF a) Row b) Burpee c) DU
Monthly Archives: January 2022
Power Snatch Weightlifting Power Snatch (5×3) Power Snatch 5×3
DOUBLE UNDERS Gymnastics Double-Unders (1X MAX) Double Unders Metcon (AMRAP – Rounds and Reps) 15’ Ladder 25-50-75-100… DU Lunges Box Jumps
CONDITIONING Metcon (AMRAP – Rounds and Reps) A. 10’ Ladder 3-6-9-12… HSPU Ktb Devil Press Metcon (AMRAP – Rounds and Reps) B. 10’ Ladder 3-6-9-12… Pull Ups Alternating DB Clean & Jerk Metcon (AMRAP – Rounds and Reps) C. 10’ AMRAP 4 Ktb Snatch 6 Sit Ups 8 Air Squats
Toes to Bar Gymnastics Toes-To-Bar (1x max) Metcon (AMRAP – Rounds and Reps) 15’ AMRAP 5 Toes to Bar 10 Burpee Box Step Up 15 Wallball
DEADLIFT Metcon (Time) For Time 5 RFT 10 Front Rack Lunges (50/35kg) 10 Push Ups 10 Deadlifts
WILDCARD Metcon (AMRAP – Rounds and Reps) 16’ AMRAP 6 Power clean 6 Power Snatch 6 Jerks 6 HSPU 4’ rest Metcon (Time) 3 RFT 16’ T.C 10 Ring rows 15 Push up 20 Sit up 25 squat
CONDITIONING Metcon (AMRAP – Rounds) 40’ EMOM a) 8 Power Cleans b) 8 Burpees c) 8 T2B d) 8 Snatches e) 8 Pull Ups
SPLIT JERK Weightlifting Split Jerk (5×3) Split Jerk 5×3 Metcon (AMRAP – Rounds and Reps) Conditioning 16’ AMRAP 32 DU 16 Ktb Swing 16 Goblet Squats 16 Ktb Lunges
BACK SQUAT Weightlifting Back Squat (1X1) Back Squat 2-2-1-1-1 Metcon (AMRAP – Rounds and Reps) 12’ Ladder 10-20-30-40-50… Wallball 300m Run