METCON Metcon (AMRAP – Rounds and Reps) 3 x 8 Min AMRAP Rest 4 mins between rounds A) 15 Russian Swings 24/16KG 10 KHSPU or 10 KB Z press (aim for a number you can complete in 2-3 sets) Metcon (AMRAP – Rounds and Reps) B) 15 Push Press 35/25kg 10 TTB (aim for a […]
Category Archives: WOD
TEMPO FRONT SQUAT TEMPO FRONT SQUAT (Weight) Tempo Front Squat 6-6-6-6 Goal is a little heavier or more controlled than last week. 3 second tempo descent (down), normal ascent, breathe at top. Metcon (AMRAP – Reps) Superset – no measure Into 3 rounds KB Goblet cyclist squats 3 x 15 – using 15/or 20kg plate […]
UPPERBODY PUSH AND CONDITIONING Metcon Accessory – no measure 3 rounds 10 + 10 Tall Kneeling KB Press 15 Tempo Push Ups -2-0-2 15 Slow Tuck Ups 8-12 Tempo Ring or Box Dips – 3-0-1 Metcon (Time) 2 Rounds (4 minutes each set- 16 minutes total) 600 m Row 600 m Run Score is 2nd […]
METCON Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 10 Deadlifts 60/40kg 30 Air Squats 50 Double Unders Rest 5 mins Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 12 Hang Power Clean 40/30kg 12 Front Squats 6 Tuck Jumps
WILDCARD Metcon (Time) The Seven 7 Rounds For Time 7 Handstand Push-Ups 7 Thrusters (60/40KG) 7 Knees-To-Elbow 7 Deadlifts (60/40KG) 7 Burpees 7 Kettlebell Swings (24/16KG) 7 Pull-Ups
PARTNER WOD Metcon (AMRAP – Rounds and Reps) In pairs 14 Min AMRAP Run 300M 20 KB Power Clean 24/16KG 20 Toes To Bar (Modify as needed) Rest 5 Mins 14 Min AMRAP 75 Calorie Row 50 Walking Lunges 25 HSPU
OLY LIFTING : CLEANS 20 Min EMOM (20 Rounds. Record weight for Clean) 0-4 Mins : 4 Hip Cleans 5-9 Mins : 3 Hang Cleans 10-14 Mins : 2 Low Hang Cleans 15-19 Mins : 1 Clean Adding weight each time the position changes as long as the movement isn’t compromised. Metcon (AMRAP – Reps) […]
METCON Metcon (Time) For Time 50 Double Unders 50 Abmat Sit Ups 50 KB Snatch 24/16KG Run 300M 40-30-20-10 *Keep the intensity relatively high
TEMPO FRONT SQUAT Tempo Front Squat (6-6-6-6 : Build to a challenging set of 6) 3 Second tempo descent, normal ascent, breathe at top. Metcon (AMRAP – Reps) Accessory 3 Rounds KB Goblet Cyclist Squats 3 x15 3 x Max Strict Pull Ups (Score is pull up reps) Metcon (AMRAP – Rounds and Reps) 8 […]
UPPER BODY PUSH + CONDITIONING Metcon 3 Rounds 10+10 Tall Kneeling KB Press 15 Tempo Push Ups : 2-0-2 15 Slow Tuck Ups 8-12 Tempo Ring or Box Dips : 3-0-1