FRONT SQUAT Weightlifting Front Squat (5 X 5 @ 70% OF WEEK 1 5RM) Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 6 Burpee’s 6 Thrusters 42.5/30kg 24 Double Unders
WILDCARD Metcon (Time) ROY 5 Rounds For Time 15 Deadlifts (100/70kg) 20 Box Jumps (24/20 in) 25 Pull-Ups
SNATCH Weightlifting Hang Snatch (3×1) Every 2 min for 3 sets:3 Hang Snatch Every 90 seconds for 3 sets:2 Hang Snatch 3 MIN. EMOM:1 Hang Snatch Metcon (Time) 25 Power Snatch 40/30KG Into 20 Pull Ups 20 Push Ups 20 Sits 20 Air squats
Skill work +Steady state aerobic conditioning Gymnastics Toes-To-Bar (max reps) KIPPING TOES-TO-BAR STRENGTH SKILL WORK 1) 2x 10 Broom stick Arch Hold 2) 2x 6 lying TTB 3) 2 x 5 Strict Straight Leg Raises or 5 Strict Toes-to-Bars 4) Max Toes to Bar or Max Knees to chest( 2 counts as 1)This is score […]
SNATCH GRIP PRESS Weightlifting Snatch Grip Push Press (4×6) Work up to a challenging weight for four sets of six Metcon (Time) 80 Double Unders 40 KB Hang Clean & Jerk 20/12KG 60 Double Unders 30 KB Hang Clean & Jerk 40 Double Unders 20 KB Hang Clean & Jerk 20 Double Unders 10 KN […]
UNILATERAL LOWER BODY +UPPER BODY SUPERSET New Section Unilateral Lower+Upperbody Superset (5×10 to 15) Ring Rows(at most challenging angle) 5 x10 to 15 Superset with Barbell Step Ups 10+10: step up with one leg and tap the box with the other, the foot remains on the box for all 10 reps then switch (moderate load) […]
PARTNER WOD Metcon (AMRAP – Rounds and Reps) AMRAP 15 MIN 1500M Run 45 Goblet Squats 21 Burpees over the box Rest 10 min Metcon (AMRAP – Rounds and Reps) AMRAP 15 MIN Run 1500M 30 TTB 25 GTO Plate 20/15Kg
FRONT SQUAT Weightlifting Front Squat (1×5) Build up to a 5 Rep Max which will be a baseline for this six week programme. These reps should be unbroken at a challenging weight but with good technique Metcon (Time) 50 Calorie row 100 DUs 100 Wall Balls 9/7Kg 100 DUs 25 Bar Touching Burpees
SUNDAY WILD CARD- WHITTEN Metcon (Time) 5 Rounds For Time 22 Kettlebell Swings (24/16KG) 22 Box Jumps (24/20 in) 400 meter Run 22 Burpees 22 Wall Ball Shots 9/7KG Time Cap 50 min
SNATCH prep Weightlifting Hang Power Snatch (Hang Power Snatch 3×3) Hang Power Snatch (3-3-3 ) Focus on opening your hips all the way and pulling through the elbows to give you time to get under the bar. Metcon (AMRAP – Rounds and Reps) AMRAP 3 MIns 4 Hang Power Snatch 40/25kg 8 Lunges Rest 3 […]