CONDITIONING Metcon (AMRAP – Rounds and Reps) Conditioning In Pairs 30’ AMRAP 300m Run (together) 20 Pull Ups 40 Air Squats 60 Abmat Sit Ups
Monthly Archives: February 2022
STRICT PRESS Strict Press (5 x 3) Metcon (Time) For Time 10 Rounds 15 Wallballs 9/6kg 30 Double Unders
BACK SQUAT Back Squat (5 x 3) Focus on technique with a challenging weight Metcon (AMRAP – Rounds and Reps) 12’ AMRAP 12 Box Jumps 12 KB Thruster 24/16kg 12 KB Snatch 24/16kg
GYMNASTICS Gymnastic skils (Skills) Toes to Bar/ TTB Progress throught TTB variances Metcon (6 Rounds for reps) 30′ EMOM a) 12/9 cal Row b) 10 Burpees c) 10 Toes to Bar/Knees Up d) 20 Lunges e) 20 KB Push Press 16kg/12kg Focus on good quality reps.
BENCH PRESS Weightlifting Bench Press (5 x 3) Remeber dont max out in the first week – build upon this. Metcon (Time) For Time 90 Double Unders 60 KB Swings 24/16kg 30 Pylo Push ups
CLEAN Clean (5 x 3) Metcon (Time) For Time 900m Run 20 Power Cleans 20 Chest to Bar/ Pull Ups 600m Run 10 Power Cleans 10 Chest to Bar/ Pull Ups
WILDCARD Metcon (AMRAP – Rounds and Reps) JENKINS AMRAP (with a Partner) in 40 minutes 50 Burpees 500 meter Row 50 Kettlebell Swings (24/16 kg) 500 meter Row 50 Pull-Ups 500 meter Row 50 Push-Ups 500 meter Row
FRONT SQUAT Weightlifting Front Squat (5 X 1) Metcon (Time) For Time 27-21-15-9 Burpees Deadlift (100/70kg) Box Jumps
HANG SNATCH Weightlifting Hang Snatch (5 X 1) Metcon (Calories) 3 Rounds 4 Mins ON 4 Mins OFF 30 Air Squat 15 Snatch (40kg/30kg) Max cal Row
HANDSTAND PUSH UPS Skill – Handstand Push Ups (1) Advanced: Find max height for 1 Kipping Gymnastics Metcon (AMRAP – Rounds and Reps) 15’ AMRAP 8 Hand Stand Push Ups 8 Toes to Bar 300m Run