BACK SQUAT Weightlifting Back Squat (Heavy 3 – TEST) Metcon Accessory Russian Step Ups 2 x 8-10 reps each leg Superset with Standing Barbell Calf Raises 2 x 20 Metcon (AMRAP – Rounds and Reps) 7 Min AMRAP 3 Power Clean 60/40KG 6 Push Ups 9 Air Squats
Monthly Archives: July 2022
WILDCARD SUNDAY Metcon (AMRAP – Rounds and Reps) Poke The Panda Bear Cash in 300m run Into 20 min AMRAP 5 Bear Complexes 50/35kg 10 Burpees 300/375m Row Cash out 300m run
PARTNER METCON Metcon (AMRAP – Rounds and Reps) 30 Min AMRAP 2000/1600M row (Change every 250/200m) 100 Wall Ball Sit Ups 9/7KG (Alternate every 10 reps) 40 Wall Ball Cleans 9/7KG (10 Reps) 2000/1600m row (250/200m) 30 Burpee Broad Jumps (5 Reps)
OLY LIFTING : CLEANS Power Clean Complex (Every 2 Mins 30 Sec x 6) Power Clean + Hang Power Clean + 2 Front Squats Metcon (AMRAP – Rounds and Reps) 9 Min Ladder 2-4-6-8…. Alternating KB Hang Power Clean & Jerk 24/16 KG TTB
METCON Metcon (AMRAP – Rounds and Reps) In 15 Mins Row 1000m into AMRAP 20 KB Deadlifts 24/16KG 15 Box Jumps Rest 5 Mins Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 300m Run 10 HSPU OR 10 KB Z Press 20 Alternating V-Ups
TEMPO FRONT SQUAT Weightlifting Tempo Front Squat (2-2-2-2 Building to heavy but not max weight) 3 Second tempo descent, normal ascent, breathe at top. Metcon (AMRAP – Reps) Accessory 2 Rounds KB B Stance Split Squat 10+10 Weighted Pull Ups Score is total Pull Ups over 2 Rounds. Metcon (AMRAP – Rounds and Reps) 3 […]
UPPER BODY PUSH + CONDITIONING Metcon 3 Rounds 15 Tempo Push Ups 3-0-1 15 Tall Kneeling KB Tricep Extension 15+15 SA KB Oblique Side Bends 8-12 Tempo Ring or Box Dips 3-0-1 Metcon (AMRAP – Reps) 2 Rounds (8 Mins) In 2 Mins Run 300m In 2 Mins Row 375/300m Rest 5 Mins Death by […]
METCON Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 40 Double Unders 20 KB Goblet Lunges 24/16KG 30 Abmat Sit Ups Rest 5 Mins Metcon (AMRAP – Rounds and Reps) 12 Min Ladder 3,6,9,12….. Tuck Jumps Down Ups Hang Power Clean 40/30KG
WILDCARD SUNDAY Metcon (AMRAP – Rounds and Reps) Incredible Hulk AMRAP in 20 Mins 5 Deadlifts 50/35KG 5 Hang Power Cleans 5 Front Squats 5 Push Press 5 Back Squats
PARTNER METCON Metcon (AMRAP – Rounds and Reps) 30 Min AMRAP With a Partner 20 Power Cleans 50/35KG 25 TTB 30 Box Jumps Run 300m Together