METCON Metcon (AMRAP – Rounds and Reps) 9 Min AMRAP 7 Thrusters 40/30kg 7 SDHP 7 Jumping Air Squats Rest 6 Mins Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 5 Power Cleans 50/35kg 10 TTB 15 Wall Ball 9/7KG
Monthly Archives: July 2022
WILDCARD SUNDAY Metcon (AMRAP – Rounds and Reps) "JENNY" AMRAP In 20 Mins 20 Overhead Squats 20/15KG 20 Back Squats 20/15KG 400M Run
PARTNER WOD Metcon (AMRAP – Reps) In Teams of 2 3 Rounds of: 2:00 of Wall Ball Lunges 9/7KG 2:00 of KB Deadlift 24/16KG 2:00 of Box Jumps 2:00 of KB Push Press 24/16KG 2:00 of Row Rest 1 min
OLY LIFTING Metcon (Weight) 20 Min EMOM 0-4 mins – 4 Hip Power Snatch 5-9 mins – 3 Hang Power Snatch 10-14 mins – 2 Low Hang Power Snatch 15-19 mins -1 Power Snatch Rest 5 mins Metcon (AMRAP – Rounds) 10 Min EMOM 8 Power Snatch 40/30KG 8 Bar Facing burpee’s
METCON Metcon (AMRAP – Rounds) EMOM 30 mins 1- 10/8 cal Row 2- 16 Bumper Plate GTO 20/10KG 3- 6 Strict HSPU 4- 20 Ab Mat Sit-Ups 5- Rest
TEMPO FRONT SQUAT Tempo Front Squat (Weight) Tempo Front Squat 4-4-4-4 – building to a heavy, but not max weight Metcon (AMRAP – Reps) Into a Superset Straight away 3 second tempo descent (down), normal ascent, breathe at top. Into 3 rounds KB Goblet cyclist squats 3 x 15 3 x max strict chin ups […]
UPPERBODY PUSH AND CONDITIONING Metcon Accessory No Measure 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 (Time) 8 Rounds (25 Min Timecap) Run 400M Rest 90 seconds between runs
METCON Metcon (AMRAP – Rounds and Reps) 9 Min AMRAP 30 Double Unders 6 Hang Power Cleans 40/30kg 9 Front Squats Rest 6 Mins Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 12 Lateral Box Step Overs 9 Russian Swings 24/16KG 6 TTB
SUNDAY WILDCARD Metcon (Time) 5 Rounds for time 15 Deadlifts 80/60kg 20 Burpees over the bar 25 Push Ups
PARTNER METCON Metcon (Time) For Time with a partner 25 Burpee’s Row 1000/850m 75 Hang Power Snatch 35/25KG 50 Burpee’s Rest 5 Mins Metcon (Time) For Time with a partner 75 Abmat Sit Ups 250 Double Under’s / 500 Single Under’s 100 Thrusters 40/30KG 150 Abmat Sit Ups