BENCH PRESS Weightlifting Bench Press (Weight) Bench Press 3×8 Superset set with Strict Pull-Ups "Cluster" Sets for example (4 x 5/3/2) Rest :25 Seconds between sets and 2:00 between "clusters." Use a load or level of assistance (modifying to challenging Ring Rows as needed) that allows you to perform at quality reps each cluster. This […]
WILDCARD SUNDAY Metcon (Time) HOLLEYMAN 30 Rounds for Time 5 Wallballs 9/6kg 3 Strict HSPU’s 1 Power Clean 70/45kg
SNATCH Snatch Pull + 2 Power Snatch (Find challenging weight for complex) Snatch Pull + 2 Power Snatch Metcon (Time) 5 rounds for time 30 Double Unders 21 Wall Ball 15 Toes To Bar
SKILL WORK & STEADY STATE CONDITIONING KIPPING TOES TO BAR (5-7 Rounds) KIPPING TOES-TO-BAR STRENGTH SKILL WORK (15-20 Mins) Foundational/Beginners Strength Building Superset: 5-7 Rounds A1) 5-10 lying TTB A2)20 sec pvc pipe Arch Hold A3)20 sec Active Bar Hang Intermediate Strength Building Superset: 5-7 Rounds A1)5 Strict Straight Leg Raises or 5 Strict Toes-to-Bars […]
SNATCH GRIP PUSH PRESS Weightlifting Snatch Grip Push Press (2-2-2-2) Metcon (AMRAP – Rounds and Reps) 12 min AMRAP 8 Shoulder To Overhead 50/35kg 12 Front Rack Lunges 24 Wall Balls 9/7kg
UNILATERAL UPPER & LOWER BODY SUPERSET UNILATERAL UPPER & LOWER BODY SUPERSET (Weight) 3 Rounds Single Arm KB Rack Split Lunge 8 +8 (tempo 2121) Superset with Single Arm Ring Rows 10-12 each arm @ tempo 2-1-2 3 Rounds Single Arm KB Rack Curtsy Squat 8+8 Superset with Single Arm Ring Row hold 15-30 sec […]
PARTNER METCON Metcon (AMRAP – Rounds and Reps) AMRAP (in a Team of 3) in 45 minutes Partner A: Run 400M Partner B performs AMRAP of: 12 Overhead Plate Alternating Lunges (20/10kg) 6 Burpees to Plate 19 Plate Ground-to-Overheads Partner C: Rest All partners rotate when Partner A finishes the run When ‘A’ comes back […]
FRONT SQUAT Weightlifting Front Squat (5RM retest) Metcon (AMRAP – Rounds) 0-3 Mins Row 600m 3-6 Mins 30 KB(one KB) 24/16kg Lunges 6-9 Mins Run 500m 9-12 Mins Row 600m 12-15 Mins 30 KB(one KB) 24/16kg Lunges 15-18 Run 500m
WILDCARD Metcon (AMRAP – Rounds and Reps) JENKINS AMRAP (with a partner) in 40 mins 50 Burpees 500m Row 50 KB Swings 24/16kg 500m Row 50 Pull Ups 500m Row 50 Push ups 500m Row
SNATCH Hang Snatch Pull + 2 Hang Power Snatch (Find challenging single heavy) Hang Snatch Pull + 2 Hang Power Snatch Metcon (AMRAP – Rounds and Reps) 10 Min Ladder 2 Hang Power Snatch 42.5/30kg 2 Box Step Overs 4 Hang Power Snatch 4 Box Step Overs 6 Power Snatch 6 Box Step Overs …and […]