PULL UPS AND METCON Pull Up Progressions (Max reps) Pull-up skill development Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 12 Pull Ups (choose a Pull Up that you can complete in 2-3 sets) 15 KB Russian Swings 24/16KG 18 Air Squats Run 300m
Category Archives: WOD
BACK SQUAT Back Squat (5 x 5) Accessory – No Measure KB Reverse lunge (same arm/leg) 3 x 18 Alternating V-up’s 3 x 16-20 Back Squat 1 x 5 @75% 3 x 5 @ 80% 1 x 5 @85% Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 16 KB Step Ups 24/16KG 8 Burpees […]
WILDCARD SUNDAY Metcon (AMRAP – Rounds and Reps) JIMMY 30 min AMRAP 3 Burpees 5 Deadlifts 100/70kg 7 Pull Ups 9 Pushups
PARTNER METCON Metcon (Time) For Time with a Partner 30-24-18-12-6 Power Clean 50/35KG 60-50-40-30-20 Burpee’s Run 300m after each round together
POWER SNATCH Metcon (AMRAP – Rounds) EMOM X 4 Minute 1: 20-25 Hand Release Push Ups Minute 2: 15/12 Cal Row Minute 3: 8 Reverse Lunge + 5 Snatch Grip Push Press Minute 4: 3 Burpees’s + 5 O/H Squats Power Snatch (9 Rounds In Total) Every 90 Seconds x 3 3 Power Snatch @ […]
METCON Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 15/12 Cal Row 12 Box Jumps 24/20" 10 Toes To Bar Rest 5 Mins Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP Run 300M 10 Wall Ball 9/7KG 9 Hand Stand Push Ups
POWER CLEAN + STRICT PRESS Power Clean (Every 90 Seconds for Total 8 Rounds) Every 90 Seconds x 3 : 3 Power Cleans @70% Every 90 Seconds x 3 : 2 Power Cleans @75% Every 90 Seconds x 2 : 2 Power Cleans @85% Weightlifting Strict Press (1×5 @70%, 3×5 @75%, 1×5@80%) Metcon (AMRAP – […]
METCON WITH PULL UPS Gymnastics Pull-ups (Pull up Skill Development) Metcon (AMRAP – Rounds and Reps) 5 Rounds 3 Min AMRAP 8 Pull Ups 12 KB Hang Snatch 24/16KG 50 Double Unders Rest 2 Mins between Rounds. Score is total of the 5 rounds
BACK SQUAT Metcon Accessory (No Measure) KB Reverse Lunge (same arm/leg) 3 x 18 Alternating V-Ups 3 x 15-20 Weightlifting Back Squat (1×5 @70%, 3×5 @75%, 1×5 @80%) Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 6 Wall Ball Cleans 9/7KG 15 Abmat Sit Ups Then 9+15, 12+15, 15+15, 18+15 and so on
WIDCARD SUNDAY Metcon (AMRAP – Rounds and Reps) AMRAP 1 for 8 Mins 10 Pushups 20 Lunges 30 double Unders 3 min Rest Metcon (AMRAP – Rounds and Reps) AMRAP 2 For 8 Mins 5 Burpee Box Jumps 10 KB PushPress 24/16 kg 15 Abmat Situps 3 min Rest Metcon (AMRAP – Rounds and Reps) […]