BENCH PRESS Bench Press (5 x 2) Metcon (Time) For Time 3 Rounds 25 Deadlifts 80/60kg 25 Air Squats 25 Sit Ups 25 Burpees
Monthly Archives: February 2022
Squat Clean Squat Clean (5 x 3) Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 3 Strict Hand Stand Push ups 12 KB Snatches 24/16kg 15 Box Jump Overs
WILDCARD Metcon (Time) THE OKLAHOMA STANDARD 4 Rounds for Time (with a Partner) 19 Synchro Lunges with 20/10kg weight plate 19 Synchro Push-Ups 95 Wall Ball Shots (9/7kg) Buy-Out: 168 Burpee Box Jumps (24/20 in)
CONDITIONING Metcon (AMRAP – Rounds) 30 Min EMOM a) 5 Chest to Bar/Pull Up + 5 Burpee Target b) 5 Snatch 40/30kg c) 12/9 Calorie Row d) 20 Abmat Sit Ups e) Rest
PUSH PRESS Weightlifting Push Press (5 x 3) Metcon (AMRAP – Rounds and Reps) 4 Rounds 3 Mins ON 1 Min OFF 6 KB Hang Clean & Jerk 24/16kg 6 KB Box Step Ups 6 KB Goblet Squats * Continue where you finished off the last round
BACK SQUAT Weightlifting Back Squat (3-3-3-2-2) Metcon (Time) 10 Rounds for Time 6 Thrusters 40/30kg 6 Burpees
GYMNASTICS – PULL UPS Gymnastics Pull-ups (Skill class) Metcon (AMRAP – Rounds) 15 Min EMOM a) 5 Pull Ups + 10 Air Squats b) 30-50 Double Unders c) 30 Second Max Calorie Row
BENCH PRESS Weightlifting Bench Press (3-3-3-2-2) Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 12 KB Snatch (6 each side) 24/16kg 6 Toes to Bar 12 KB Thrusters (6 each side) 24/16kg
HANG POWER CLEAN Weightlifting Hang Power Clean (5 x 3) Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 300m Run 10 Hang Power clean (40/30kg) 10 Lunges
WILDCARD SUNDAY Metcon (Time) WILDCARD SUNDAY Jonny Boi For Time 50 Abmat Sit-Ups 21 Strict Pull-Ups 21 Push Presses 45/30kg 400 meter Run 15 Strict Pull-Ups 15 Push Presses 800 meter Run 9 Strict Pull-Ups 9 Push Presses 800 meter Run 50 Sit-Ups