PULL UPS + STEADY STATE AEROBIC CONDITIONING Pull Ups (Max reps) Foundational Strength Building Superset (15 mins) 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- […]

PUSH PRESS Weightlifting Behind the Neck Push Press (2-2-2-2) Behind the Neck Push Press Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 10 Box Jump Overs 15 Hand Release Push-Ups 10 Deadlifts 82.5/60kg

UNILATERAL LOWER BODY +UPPER BODY SUPERSET UNILATERAL LOWER BODY +UPPER BODY SUPERSET (Weight) 5 rounds Back Rack Deficit Lunge 10 (5+5) moderate load Superset with Single Arm Ring Rows 8-12 each arm @ tempo 2-2-2 Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 6 + 6 Single Arm KB Push Press 24/16kg 9 Pull-Ups […]

PARTNER METCON Metcon (AMRAP – Rounds and Reps) In Pairs 30 Min AMRAP 22 Burpee’s 22 Clean & Jerk 42.5/30kg 22 Box Jump Overs 22 Front Squats Run 300m

FRONT SQUAT Weightlifting Front Squat (5 @ 75% 3×5 @80% 5@85%) Metcon (Time) 8 Rounds For Time: 4 Bar Facing Burpee, 6 Hang Clean & Jerk 42.5/30kg, 8 Barbell Lunges

WILDCARD Metcon (Time) Partner Bert For Time : 50 Burpees 300m Run 100 Push Ups 300m Run 150 Lunges 300m Run 200 Air Squats 300m Run 150 Lunges 300m Run 100 Push Ups 300m Run 50 Burpees *One partner working at a time run together*

SNATCH Snatch Pull + Snatch + Overhead Squat (15 Mins to find challenging weight) Snatch Pull + Snatch + Overhead Squat Metcon (AMRAP – Rounds and Reps) AMRAP 12 Mins 3 Power Snatch 50/30kg 6 Strict Hand Stand Push Ups (No kipping) 9 Russian KB Swings 24/16kg

KIPPING TOES TO BAR AND STEADY STATE AEROBIC CONDITIONING Kipping Toes To Bar (6 rounds) Beginners: Part A: approx. 3 rounds 5-10 Lying TTB Superset with Pvc Pipe 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 5-10 – […]

PUSH PRESS Weightlifting Push Press (2-2-2-2) Metcon (Time) 5 ROUNDS FOR TIME (15 min cap) 15 Hand Release Push Ups, 20 Ab Mat Sit-Ups, 15 Power Cleans 42.5/30kg

UNILATERAL LOWER BODY +UPPER BODY SUPERSET UNILATERAL LOWER BODY +UPPER BODY SUPERSET (6 Rounds) 3 Rounds Single Arm KB Rack Split Lunge 8 +8 (tempo 2-1-2-1) Superset with Single Arm Ring Rows 10-12 each arm @ tempo 2-1-2 After each round row 15/12 cals 3 Rounds Single Arm KB Rack Curtsy Squat 8+8 Superset with […]