SNATCH Weightlifting Snatch (1×2) 8 rounds Every 90 seconds 2 Snatch Build up to a challenging weight focusing on technique. Control the bar up and down Metcon (AMRAP – Rounds) 5 Rounds Every 2 Mins 10 Bar Facing Burpee’s 10 Power Snatch 35/25kg
ROMANIAN DEADLIFT Weightlifting Romanian Deadlift (4×10) RDL 4 x 10 Superset with HSPU Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 8 C2B Pull-Ups, or Pull Up’s or Jumping C2B 10 Goblet Revere Lunge 24/16KG 12 Russian Swings 24/16KG
CONDITIONING Metcon (Calories) Max Calorie Row in 7 minutes Metcon (AMRAP – Rounds and Reps) In 7 Mins AMRAP 7 Burpee Step Ups, 14 KB Alternating Hang Snatch 24/26kg Metcon (AMRAP – Rounds and Reps) 7 Min AMRAP 15 V-Ups 30 Double Unders
PUSH PRESS Weightlifting Push Press (4×5) Push Press 4 x 5, Unbroken reps with same weight. Metcon (AMRAP – Rounds and Reps) 7 Min AMRAP 7 Hang Power Clean 42.5/30kg 7 Shoulder to Overhead 7 Back Squats
CLEAN Weightlifting Clean (1×2) 8 rounds Every 90 seconds 2 Clean Metcon (AMRAP – Rounds and Reps) EMOM for 10 mins 3 Hang Power Cleans 52.5/35kg 6 Front Rack Reverse Lunges 9 Wall Ball 9/7kg
WILDCARD Metcon (AMRAP – Rounds and Reps) Partner Wod 18 min Amrap 7 burpees 6 air squat 5/5 kb clean and Jerks 24/16KG
CONDITIONING Metcon (Calories) In 9 Mins 50 Bar Touching Burpee’s into max calories on the rower Rest 5 Mins Metcon (AMRAP – Rounds and Reps) 9 Min ladder 1 + 1 KB Thrusters 24/16kg 1 Box Jumps, 2,2,2,3,3,3,4,4,4 and so on Rest 5 Mins Metcon (AMRAP – Rounds and Reps) Annie (9 min time cap) […]
SNATCH Weightlifting Hang Power Snatch (1×1) Hang Power Snatch + Hang Snatch Build up to a challenging weight with sound technique. Focus on a smooth lift not weight. Metcon (AMRAP – Rounds and Reps) 7 Min AMRAP 6 Pull-Ups, or Jumping Pull-ups 6 Power Snatch 42.5/30kg
ROMANIAN DEADLIFT Weightlifting Romanian Deadlift (4×12) RDL 4 x 12 Superset with HSPU: Strict HSPU 5 sets at # you can hold across all sets Options: 5 x Negatives 3 seconds on the way down 5 sets of Max Handstand Hold/ Pike hold Metcon (AMRAP – Rounds and Reps) 40-30-20-10 BB SDHP 35/25kg BB Lunges […]
CONDITIONING Metcon (AMRAP – Rounds) Conditioning Splitting the class into 2 groups 4 rounds Every 90 seconds alternating rounds 1. Row 250/200m – rest remainder of time 2. 20 KB Snatch – rest remainder of time 24/16KG Rest 5 Mins Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 18 Box Jumps or Step Ups […]