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) […]
Category Archives: WOD
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
METCON Metcon (AMRAP – Rounds and Reps) 6 Rounds 3 Min AMRAP 6 Toes To Bar 6 Deadlifts 70/50KG 6 Burpees Rest 2 Mins between Rounds
SUNDAY WILDCARD Metcon (AMRAP – Rounds and Reps) 25 Min AMRAP 12 KB Deadlifts 16/24kg 10 Pull Ups 8 Push Press 60/40kg 6 Burpees
Power Snatch Power Snatch (Weight) Power Snatch – heavy single Metcon (AMRAP – Rounds and Reps) 14 Min AMRAP 5 Power Snatch 40/30kg 10 Overhead reverse lunges (modify to behind the neck lunges) 15 Knees to elbow
METCON Metcon (AMRAP – Rounds) 30 min EMOM 1. 20-25 Hand Release Push Ups 2. 15/ 12 Cal Row 3. HSPU (aim for a # that can be maintained across all sets: keep within 30s) 4. 2+ 2 TGU 16/12KG 5. 16 Alt V-Ups
POWER CLEAN AND STRICT PRESS Power Clean (Weight) Power Clean -heavy single Strict Press (Weight) Strict Press- build to a heavy 5 WOD Metcon (AMRAP – Rounds and Reps) 7 Min AMRAP 5 Power Cleans (60% of new heavy single) 20 Lunges
PULL UP AND METCON Metcon (AMRAP – Rounds and Reps) Pull Up Skills 20 min AMRAP 8 Pull-ups (strict/kipping) 8 Box Jumps 12 KB Swings 24/16KG