SHOULDER PRESS Weightlifting Shoulder Press (1×1) -5-3-3-1-1 Notes: Work up through a heavy 5, 3 and 1 rep range on the shoulder press. Only go as heavy as you can maintain good form and control with. Focus on a tight trunk to prevent hyper-extending your back on the difficult reps. Metcon (AMRAP – Rounds and […]
BACK SQUAT Weightlifting Back Squat (1×1) Back Squat Wendler squat program. You will have 18 minutes to find your heavy single. A suggestion would be 5-5-3-3-2-1-1-1. Leave at least 2 mins rest between 1-1-1 please keep in mind this is your first heavy squat for some time, go for sound technique over weight. Start of […]
CONDITIONING Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 30 Double Unders 12 Hang Power Snatch 35/25kg 9 TTB Rest 6 Mins Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP Run 500m 15 Hang Power Cleans 42.5/30kg 15 Push Press
BENCHMARK WORKOUT LOCKDOWN BENCHMARK CHALLENGE (Time) FOR TIME 50-40-30-20-10 Air Squats Sit Ups Lunges Burpees All the best, give 110% today and when we repeat on 30th November
HOME WORKOUT
HOME WORKOUT Warm-up 3 Rounds 30 High Knees 10 Cossack Squat 5 HSPU/HRPU 5 Reverse Burpees Metcon (AMRAP – Rounds and Reps) 0-11 Min A ladder of 1 Sprawl 1 Goblet Squat, add 1 rep each round Metcon (AMRAP – Rounds and Reps) 11-13 Mins Rest 13-24mins AMRAP 10 Side Plank Taps – right side […]
HOME WORKOUT Warm-up 3 Rounds 10 Cossack Lunges 10 Split Stance Good Morning 10 Press 30 High Knees Metcon (AMRAP – Reps) In 9 Mins Max Burpee’s over the line EMOM perform 15 Air Squats SCORE TOTAL BURPEES If you have limited equipment use a weighted backpack for the first workout or 5+5 single arm […]
HOME WORKOUT Warm-up 3 Rounds 10 object front squat 10 object shoulder press 5 broad jump Metcon (AMRAP – Rounds and Reps) 6 Min AMRAP 9 Backpack Thrusters 6 Burpee’s Rest 1 min Metcon (AMRAP – Rounds and Reps) 6 min AMRAP 8 Thrusters 5 Bar Facing Burpee’s Rest 1 Min Metcon (AMRAP – Rounds […]
CONDITIONING Metcon (AMRAP – Rounds and Reps) 8 Min AMRAP 15/12 Cal Row 6 Lateral Burpee’s over the rower Rest 5 Mins Metcon (AMRAP – Rounds and Reps) 8 Min Ladder 2,4,6,8, and so on Push Ups Jumping Lunges Rest 5 Mins Metcon (AMRAP – Rounds and Reps) 8 Min AMRAP 15 Wall Ball 9/7kg […]
PUSH PRESS Weightlifting Push Press (5×3) Push Press 5 x 3 ubroken reps at the same weight Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 9 HSPU 18 Ab Mat Sit Ups 36 Double Unders