BENCH PRESS Weightlifting Bench Press (3-3-3-2-2) Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 12 KB Snatch (6 each side) 24/16kg 6 Toes to Bar 12 KB Thrusters (6 each side) 24/16kg
Category Archives: WOD
HANG POWER CLEAN Weightlifting Hang Power Clean (5 x 3) Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 300m Run 10 Hang Power clean (40/30kg) 10 Lunges
WILDCARD SUNDAY Metcon (Time) WILDCARD SUNDAY Jonny Boi For Time 50 Abmat Sit-Ups 21 Strict Pull-Ups 21 Push Presses 45/30kg 400 meter Run 15 Strict Pull-Ups 15 Push Presses 800 meter Run 9 Strict Pull-Ups 9 Push Presses 800 meter Run 50 Sit-Ups
CONDITIONING Metcon (AMRAP – Rounds and Reps) Conditioning In Pairs 30’ AMRAP 300m Run (together) 20 Pull Ups 40 Air Squats 60 Abmat Sit Ups
STRICT PRESS Strict Press (5 x 3) Metcon (Time) For Time 10 Rounds 15 Wallballs 9/6kg 30 Double Unders
BACK SQUAT Back Squat (5 x 3) Focus on technique with a challenging weight Metcon (AMRAP – Rounds and Reps) 12’ AMRAP 12 Box Jumps 12 KB Thruster 24/16kg 12 KB Snatch 24/16kg
GYMNASTICS Gymnastic skils (Skills) Toes to Bar/ TTB Progress throught TTB variances Metcon (6 Rounds for reps) 30′ EMOM a) 12/9 cal Row b) 10 Burpees c) 10 Toes to Bar/Knees Up d) 20 Lunges e) 20 KB Push Press 16kg/12kg Focus on good quality reps.
BENCH PRESS Weightlifting Bench Press (5 x 3) Remeber dont max out in the first week – build upon this. Metcon (Time) For Time 90 Double Unders 60 KB Swings 24/16kg 30 Pylo Push ups
CLEAN Clean (5 x 3) Metcon (Time) For Time 900m Run 20 Power Cleans 20 Chest to Bar/ Pull Ups 600m Run 10 Power Cleans 10 Chest to Bar/ Pull Ups
WILDCARD Metcon (AMRAP – Rounds and Reps) JENKINS AMRAP (with a Partner) in 40 minutes 50 Burpees 500 meter Row 50 Kettlebell Swings (24/16 kg) 500 meter Row 50 Pull-Ups 500 meter Row 50 Push-Ups 500 meter Row