POWER CLEAN + STRICT PRESS Weightlifting Power Clean (Every 2 Mins x 6 : 3 Power Cleans @ 70%) Weightlifting Strict Press (5 x 5 @ 70%) Metcon (AMRAP – Rounds and Reps) 6 Min Ladder 3 Hang Power Clean & Jerk 40/30KG 9 Air Squats 6+9,9+9,12+9 and so on
Category Archives: WOD
METCON WITH PULL UPS Gymnastics Pull-ups (Pull – Up Skill Development (Strict, Kipping, C2B)) Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 5 Chest To Bar Pull-Ups 30 Double Unders After every 3 rounds run 300m or sub for Row 375/300m
BACK SQUAT Metcon Accessory Kettlebell Reverse Lunge 3 x 12 Alternating V-Up’s 3 x 15-20 Weightlifting Back Squat (5 x 5 @ 70%) Metcon (AMRAP – Rounds and Reps) 4 Rounds 3 Min AMRAP 9 Burpee’s 12 KB Swings 24/16KG 9 Goblet Squats 24/16kg Rest 1 min between rounds
WILDCARD SUNDAY Metcon (AMRAP – Rounds and Reps) HEIDI AMRAP in 30 minutes 23 Air Squats 23 Push-Ups 23 American Kettlebell Swings (24/16 kg) 23 Jumping Lunges 23 Sit-Ups 23 Box Jumps (24/20 in)
PARTNER WOD Metcon (Time) In Pairs – For time 0-10 Mins 3 rounds (split reps any way) 20/15 Cal Row 20 Burpee’s 20 OH Squats 35/25kg Metcon (Time) In Pairs – For time 10-20 Mins (split reps any way) 50/44 Cal Row 50 KB Hang Clean and Jerk 24/16kg 30/24 Cal Row 30 KB Hang […]
POWER SNATCH Metcon (AMRAP – Rounds and Reps) EMOM x 4 Minute 1: 20-25 Hand Release Push Ups Minute 2: 20-25 Double Unders Minute 3: 5 to 6 muscle snatch 35/25kg Minute 4: 5 squat jumps + 10 air squats Power Snatch (Weight) 20 mins to build to a Heavy Power Snatch
METCONS Metcon Accessory KB windmill 3 x 8-10 reps KB Single Arm Bent over row 3 x 12-15 reps Metcon (AMRAP – Rounds and Reps) 10 min AMRAP 18/15 Calorie Row 9 HSPU Metcon (AMRAP – Rounds and Reps) Rest 5 Mins 10 min AMRAP 8 Lateral Burpees 10 KB Hang Clean and Jerk 24/16kg
POWER CLEAN AND STRICT PRESS Power Clean (Weight) Build to a Heavy single Strict Press (Weight) Build to a Heavy 5 Metcon (AMRAP – Rounds and Reps) 6 Min Ladder 2 Power Cleans 50/35 kg 25 Double Unders 4 Power Cleans 25 double unders 6-25-8-25 and so on
METCON WITH PULL UP SKILLS Pull-ups (Max reps) Pull-up skill development (strict, kipping, c2b) Metcon (AMRAP – Rounds and Reps) 20 min AMRAP 8 Pull-ups (strict/kipping/c2b) 8 Box Jumps 12 American KB Swings 24/16kg
BACK SQUAT Back Squat (Weight) Build to a Heavy 5 Metcon (AMRAP – Rounds and Reps) AMRAP – 12 Mins 10 Wall Balls 9/7kg 8 Sumo Deadlift High Pull 40/30kg 6 Burpees