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
Category Archives: WOD
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
OLY LIFTING : CLEANS Clean Complex (Every 3 Mins x 7) Clean + 4 Front Squat+ Hang Clean Metcon (Time) For Time Run 300M 21-18-15-12 Deadlift 80/60KG Run 300M after each set of deadlifts
METCON Metcon (AMRAP – Rounds and Reps) 6 Rounds 3 Min AMRAP 5 Down Ups 5 Russian Swings 24/16KG 5 Jumping Air Squats 5 HSPU Rest 90 seconds between rounds
TEMPO FRONT SQUAT Weightlifting Tempo Front Squat (5-5-5-5) 3 Second tempo descent, normal ascent, breathe at top. Metcon (AMRAP – Reps) 3 Rounds KB Goblet Cyclist Squats 3 x 15 3 x Max Strict Chin Ups (Goal is 6+) Metcon (AMRAP – Rounds) EMOM 12 (1) 15 Wall Ball 9/7KG (2) 15 KB Snatch 24/16KG […]
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 Metcon (Time) 2KM/1600M Row Time Trial. 600m Run Non-timed.