WILDCARD SUNDAY Metcon (AMRAP – Rounds and Reps) <p>AMRAP in 30 Minutes</p><p>500/400m Row</p><p>20 Push Ups</p><p>20 Overhead Squats 30/20KG</p>

PARTNER WORKOUT Metcon (Time) In pairs YGIG 10 Rounds 8 Bar touching burpees 12 KB Hang Snatch 24/16KG into 10 rounds 10 Lateral Box Step Overs holding plate 10/5kg 150m Row into 10 Rounds 40 Plate Run Ups (using 20/15KG Plates) 14 KB SDHP 24/16KG

SQUAT BIAS Double Kettlebell Front Squat (Every 2 Mins x 5 : 9 Double KB front squat) Metcon Accessory 3 rounds 15-20 KB Glute Bridge Metcon (Time) 5 Rounds Every 4 mins Run 400m 22 Wall Ball 9/7KG *Score is fastest Round*

ENDURANCE Metcon (AMRAP – Rounds) 32 Min EMOM 1. Row 10/8 Calories 2. 8 Burpee Box Jump 3. 30 Double Under 4. 30 Sec Handstand Hold (sub for 30 sec box pike hold or box around the world) Metcon Core 3-4 rounds: To strengthen and stabilize the movements should be executed with control. Deadbug 6-8 […]

CLEAN Weightlifting Clean (Heavy Single – TEST) Metcon (AMRAP – Rounds and Reps) 9 Min AMRAP 7 TTB 9 Deadlifts 80/60kg 21 Air Squats

OVERHEAD STRENGTH Overhead Strength (5 Rounds in 15 Mins) 1 Strict Press + 2 Push Press + 3 Split Jerk x 5 (15 mins) The goal is 5 working sets, build in weight or keep the same weight to get comfortable with the jerk. Metcon (AMRAP – Rounds and Reps) 11 Min AMRAP 25 Double […]

HSPU HSPU (Skill Development then Emom) 6 Min EMOM Pick a number you can repeat every min for 6min( 3 options) 1- Strict HSPU- total volume increases each week 2- Raised strict HSPU 3- Zero HSPU- KB Z press to build strength e.g. week 1: 4-4-4-3-3-3 (21), week 2: 4-4-4-4-3-3 (22) Metcon Accessory 5×5 Single […]

WILDCARD Metcon (Time) 4 Rounds for time (25 Min Timecap) 500m Row 100m Farmers Carry 2 x 20KG/15KG Plate 15 Box Jumps 24/20"

PARTNER METCON Metcon (AMRAP – Rounds and Reps) With a Partner 3 Rounds 3 Min AMRAP 12 KB Goblet Squats 24/16KG 12 KB SDHP 6 Down Ups Rest 1 min Metcon (AMRAP – Rounds and Reps) 3 Rounds 3 Min AMRAP 16 KB Over Head Walking Lunges 24/16KG 16 Burpees Rest 1 Min Metcon (AMRAP […]

PUSH PRESS METCON Metcon (AMRAP – Rounds and Reps) 30 Min AMRAP 10 Push Press 40/30kg 10 American Swings 24/16KG 10 HSPU 10 Box Jumps 10/8 Cal Row