SNATCH Weightlifting Snatch (5×3) Snatch 5 x 3 (not TNG) Find a controlled weight with good control with which you control up and down without dropping the bar Metcon (Time) Nancy: 5 Rounds for time 10 Burpees, 15 OH Squats 42.5/30kg
FOUNDATIONAL STRENGTH BUILDING Gymnastics Pull-ups (Max reps) "Foundational Strength Building Superset (15 mins) Pull-ups A) 3 x 5 Strict Pull-Ups/Chin-Ups Superset with 60: plank B) 3 x :10-20 Chin-over-Bar Hold Superset with 10-12 banded pull downs, 2 sec pause at the bottom Intermediate Skill/Strength Building Superset (15 mins) A) 3 x 3- 5 + Strict […]
FRONT SQUAT Weightlifting Front Squat (3×12) Metcon (AMRAP – Rounds) 6′ EMOM a) 1′ Max row B) 1′ OFF 6′ EMOM a) 1′ Burpee Box Jump B) 1′ OFF
WILDCARD Metcon (AMRAP – Rounds and Reps) 30 min partner AMRAP You go I go 20 air squats 15 gto (20/10) 10 OH lunges 5 burpee to plate
CONDITIONING Metcon (Time) "Run 1 mile into 6 rounds 10 Front Rack Lunges 40/27.5kg 15 Wall Ball after 5 rounds Run 1 mile"
BENCH PRESS Weightlifting Deficit Push Ups (3×15) Find a comfortable weight to do unbroken reps and build on over the 6 week programme Metcon (Time) 5 rounds for time: 50 mountain climbers 10 Power Cleans 60,40kg, 12 Push Jerk
SUMO DEADLIFT Weightlifting Sumo Deadlift (3×5) Sumo Deadlift 3 x 5 First week of programme, find a weight for ubroken reps with focus on technique. Remember you will build on weight over 6 weeks so start with good technique and dont let it slide in prioritising weight. Always technique over weight Metcon (AMRAP – Rounds […]
SUMO DEADLIFT Weightlifting Sumo Deadlift (3×5) First week of programme, find a weight for ubroken reps with focus on technique. Remember you will build on weight over 6 weeks so start with good technique and dont let it slide in prioritising weight. Always technique over weight Metcon (AMRAP – Rounds and Reps) 9 Min AMRAP: […]
FOUNDATIONAL STRENGTH BUILDING Toes-To-Bar (Max reps) "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 weighted […]
Back Squat Weightlifting Back Squat (3 x 12) First week of program, find a comfortable weight with sound technique over unbroken reps Metcon (Time) 21-18-15-12-9 Wall Ball 9/7kg Burpees (10 min cap)