TUESDAY Home Workout
MONDAY Home Workout Metcon (Time) Stretch- All Demos on whatsapp video Warm Up- 3 Rounds 60 sec plank 20 hollow rocks 10 scapular push ups WOD 10-9-8-7-6-5-4-3-2-1 Descending Ladder for Time Burpees Push Ups Sit ups
THURSDAY Homeworkouts Metcon (AMRAP – Reps) Stretch- See WhatsApp video for demo Warm Up- 3 Rounds 20 Mountain climbers 20 Russian twists 10 Birddog 4 Rounds Min 1- Max hand release push ups 30 sec rest Min 2- Max sit ups 30 sec rest Min 3- Max jumping lunges Score is total accumulative score
SUNDAY WILDCARD Metcon (Time) 5 Rounds For Time 20 Burpees 20 Box Jumps 400/300m Row 20 KB Swings24/16kg 20 WallBalls 9/7kg
CLEAN Weightlifting Clean (Weight) Hang Clean + Clean Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 5 Power Cleans 60/40kg 10 Jumping Lunges 15 AbMat Sit-Ups
PARTNER METCON Metcon (AMRAP – Rounds and Reps) Partner WOD 15 Min Ladder 10 Cal Row 10 Thrusters 42.5/30KG , 20, 20, 30, 30, 40, 40 until time! Rest 10 Mins Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 15 Pull-Ups/Jumping Pull-Ups 10 Burpee Box Jump Overs Run 300m together
DEADLIFT AND STRICT HSPU’s Weightlifting Deadlift (Weight) Deadlift 3×5 Superset with 2 rounds of (x) Strict HSPU Metcon (AMRAP – Rounds and Reps) AMRAP 15 Mins 4 C2B Pull-Ups 8 KB SDHP 24/16kg 12 Russian KB Swings
SNATCH Weightlifting Snatch (Weight) Power Snatch – double Metcon (AMRAP – Rounds and Reps) 5 Min AMRAP 7 TTB 14 Box Step Ups Rest 5 Mins Metcon (AMRAP – Rounds and Reps) 5 Min AMRAP 14 KB Hang Snatch24/16kg 10 Down Ups
TEMPO BACK SQUAT Weightlifting Paused Back Squat (Weight) Paused Back Squat( 2sec hold) Back Squat 3 x 12 @ 4121 4 seconds down/eccentric1 second hold 2 seconds up/concentric1 second hold Metcon (AMRAP – Reps) 3 Rounds (14 mins) 90 sec Row for calories 1 Min Rest 90 sec Wall Ball 9/7KG 1 Min Rest
BENCH PRESS AND CHIN UPS Weightlifting Bench Press (Weight) Press 3×6 superset set with Chin-Ups "Cluster" 3Sets Rest :25 between sets so 5 rest 25 sec then 3 rest 25 sec etc and 2:00 between rounds." Use a load or level of assistance (modifying to challenging Ring Rows as needed) that allows you to perform […]