CLEAN Weightlifting Power Clean (1×1) Power Clean + Hang Clean 1-1-1-1-1 Find a weight which is challenging but allows good technique. Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 5 Deadlifts 52.5/35kg 5 Hang Power Cleans 5 Front Squats 5 Box Jumps
WILDCARD Metcon (AMRAP – Rounds and Reps) Amrap 30’ 50 du 25 kB Russian swings 24/16KG 20 ttb 20 wall ball 9/7KG 50 du
CONDITIONING Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 12 Power Snatch 42.5/30kg 9 HSPU Run 300m Rest 10 Mins Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 10 Hang Power Clean 42.5/30kg 10 Shoulder to Overhead Run 300m
PUSH PRESS Weightlifting Push Press (1×1) Push Press 5-5-3-3-1-1 Work up through a heavy 5, 3 and 1 on the push press. Keep sound form throughout Metcon (AMRAP – Rounds and Reps) 50-40-30-20-10 KB Goblet Curtsy Lunges 24/16KG Ab Mat Sit Ups
BACK SQUAT Weightlifting Back Squat (1×5) Back Squat Based on last weeks heavy single complete 5 reps @65%, 5 @75% and 5+ @85% Plan a minimum or 4-5 warm up sets. Rest less between earlier sets and longer between your working sets If you are finished early then work through the following accessory work: 12 […]
CONDITIONING Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 10 Pull Ups 12 Weighted/Plate Step Ups 14 Alternating SA KB Swings 24/16KG 16 Weighted Sit Ups or Ab Mat Sit Ups
FLOOR PRESS Weightlifting Floor Press (4×10) Floor Press 4 x 10 (all the same weight- unbroken reps) Superset with Reverse Snow Angels 4 x 15 Hollow or Tuck Rocks 4 x 15 Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 20 KB Snatch (alternating arms)24/16KG 10 Hand release push up’s 5 TTB
POWER CLEAN Weightlifting Power Clean (1×1) EMOM 12:00 1 Power Clean Work up to a heavy single on the power clean. Move well and be aggressive! Get after it! Maintaining smooth technique, if technique suffers or you cant control the bar reduce weight. Metcon (AMRAP – Rounds and Reps) 7 Min Ladder 3 Power Cleans […]
WILDCARD Metcon (AMRAP – Rounds and Reps) Acumulate Score Amrap 4’ 5 deadlift 70/50 kg 5 burpees over the bar Rest 3’ Amrap 4’ 5 power clean 60/40kg 5 burpees over the bar Rest 3’ Amrap 4’ 5 front squat 50/35kg 5 burpees over the bar Rest 3’ Amrap 4’ 5 thruster 40/25 kg 5 […]
CONDITIONING Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 19 Cal Row 19 Wall Ball 9/7KG Rest 10 Mins Metcon (AMRAP – Reps) In 15 Mins accumulate max double unders. work for 30 seconds, rest for 30 seconds EMOM starting at 0.00 6 Burpee’s