PUSH PRESS Weightlifting Push Press (4×5) Unbroken reps across all sets, find a challenging but comfortable weight which allows sound technique in each rep Metcon (AMRAP – Rounds and Reps) 3 Rounds 3 Min AMRAP 12 Russian Swings 24/16kg 6 Shoulder To Overhead 52.5/35kg 3 TTB or Kipping L 3 C2B, or 4 Pull-Ups or […]
CLEAN Weightlifting Hang Power Clean (1×1) Hang Power Clean + Hang Clean Focus on technique, keep weight moderate Metcon (AMRAP – Rounds and Reps) AMRAP 10 Mins 35 Wall Ball 9/7kg 12 Burpee’s 12 Deadlifts 85/60kg
WILDCARD Metcon (AMRAP – Rounds and Reps) 20min mrap 250m Row 10 kb swings 24/16kg 10 kb goblet squat 10 burpees
CONDITIONING Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 7 Box Jumps 9 TTB 15 Wall Ball Run 300m Rest 5 Mins Tabata: Alternating V-Ups
SNATCH Weightlifting Snatch (1×1) Three parts Hip Above knee Ground Today is about technique, getting your body and central nervous system working in sync. Weight comes later in the programme. Metcon (AMRAP – Rounds and Reps) 4 rounds 2 min AMRAP 7 Bar facing burpees 9 Power Snatch 35/25kg Rest 1 min Accumulated score
ROMANIAN DEADLIFT AND SUPERSET Weightlifting Romanian Deadlift (4×12) RDL 4 x 12 Superset with HSPU Find a good weight for unbroken reps and to build upon across programme Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 30 Double Unders 20 Bumper Plate GTO 10/5kg 10 Bumper Plate Rev Lunges (Plate tight to chest) 10/5kg
CONDITIONING Metcon (AMRAP – Rounds and Reps) Conditioning Partner WOD 10 Rounds 3 Min AMRAP 15 Air Squats 12 KB SDHP 24/16KG 6 Burpees Partner completes 3 Min AMRAP before swapping
PUSH PRESS Weightlifting Push Press (4×5) Metcon (AMRAP – Rounds) 4 rounds every 90 seconds , alternating rounds 1. 50 DUs 2. 15 Shoulder to Overhead 40/30kg
CLEAN Weightlifting Clean (1×3) Clean (Hip + Above Knee + Ground) 40kg max guys when outdoors. Control the bar and focus on technique. Dont drop the bar. Metcon (AMRAP – Rounds and Reps) 6 Min AMRAP 10 Deadlift 40kg/30kg 10 Hand Release Push Ups Rest 2 Mins 4 Min AMRAP of the same Score is […]
WILDCARD Metcon (AMRAP – Rounds) E5’x5 rounds 400 m run 10 push ups 15 sit ups 20 jumping lunges