BENCH PRESS Weightlifting Bench Press (3×8) Bench Press 3 x 8 unbroken reps across each set Metcon (AMRAP – Rounds and Reps) 5 Min AMRAP 10 Push Press 35/25kg 20 Walking Lunges rest 4 mins Metcon (AMRAP – Rounds and Reps) 5 Min AMRAP 5 C2B Pull Ups 10 Push ups
SUMO DEADLIFT Weightlifting Sumo Deadlift (3×3) Sumo Deadlift 3 x 3, control the bar up and down, dont drop the bar. Metcon (AMRAP – Rounds and Reps) 9 Min AMRAP 12 Box Jump Overs 12 Power Cleans 52.5/35kg
SNATCH Weightlifting Snatch (5×3) Snatch 5 x 3 , reset after each rep Metcon (Time) Metcon 5 Rounds 15 Burpee Over The Bar 15 Over Head squats 42.5kg/30kg
FOUNDATIONAL STRENGTH BUILDING Gymnastics Toes-To-Bar (1x max) TTB Beginners: Part A: approx. 3 rounds 5-10 Lying TTB Superset with Broom stick Arch hold Part B Active tuck ups: 20 secs’ Superset with alligator rolls right and left for 30 seconds Intermediate/Advanced Part A: approx. 3 rounds X – Strict leg raises or TTB Superset with […]
BACK SQUAT Weightlifting Back Squat (4×5) Unbroken reps over all sets Metcon (AMRAP – Rounds and Reps) 9 Min Ladder 2 Deadlifts 70/45kg 2 Box Step Ups 4,4,6,6,8,8,etc
WILD CARD Metcon (AMRAP – Rounds and Reps) 20’ amrap- You go, I go 10 cal row 10 double kb front rack lunges @24/16 5 burpee pull ups
CONDITIONING Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 18 KB BOX Step Ups 24/16KG 16 KB Hang Clean & Jerk 8 TTB Rest 6 mins Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 12 Russian KB Swings 24/16KG 12 Ab-Mat Sit-Ups 12 Pull-Ups
BENCH PRESS Weightlifting Bench Press ( 3 x 8) Unbroken reps through 3 sets Metcon (AMRAP – Reps) 10 rounds 20: Bar Touching Burpee’s 10: Rest score is accumulation of burpees
SUMO DEADLIFT Weightlifting Sumo Deadlift (3×3) Sumo Deadlift 3 x 3 Unbroken reps Metcon (AMRAP – Reps) 5 Rounds In 2 mins 10 Hang Power Cleans 42.5/30kg 10 Front Rack Lunges Max Box Jumps in remaining time Score is accumulated box jumps
SNATCH Weightlifting Snatch (1×1) Hang Snatch + Low Hang Snatch + Snatch Full movement with a comfortable weight with the focus on technique. Do not drop the bar Metcon (AMRAP – Rounds and Reps) 3 rounds of 4 Min AMRAP: 3 Power Snatch 52.5/35kg 6 push ups 9 air squats. Rest 2 mins Score is […]