PARTNER WOD Metcon (AMRAP – Rounds and Reps) Partner AMRAP 30 Mins Run 300m (together) 30 Double Unders 10 Deadlifts 50/35kg Run 300m (together) 30 Double Unders 10 Power Cleans Run 300m (together) 30 Double Unders 10 Shoulder to Overhead
FRONT SQUAT Weightlifting Front Squat (5@70% 3×5@75% 5 @80%) Metcon (Time) 5 rounds 10 burpee box jump overs 20 Russian KB Swings 30 Air Squats
WILDCARD Metcon (Time) 3/4 Murph 1200m Run 75 Pull Ups 150 Push ups 225 Air Squats 1200m Run
SNATCH Snatch Pull + Hang Snatch + Overhead Squat (15 Mins – Find Heavy Controlled Weight) Snatch Pull + Hang Snatch + Overhead Squat Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 12 Hand Stand Push Ups 15 Russian KB Swings 24/16kg 18 Ab Mat Sit Up
Pull Ups Pull Ups (Quality) Foundational Strength Building Superset (15 mins) A) 3 x 5 Strict Pull-Ups/Chin-Ups Superset with 60 sec: plank B) 3 x :10-20 sec 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 Pull-Ups/Chin-Ups/ or […]
PUSH PRESS Behind the Neck Push Press (4-4-4-4) Behind the Neck Push Press Metcon (AMRAP – Rounds and Reps) 4 Rounds AMRAP 3 Mins 6 Burpee’s 9 Thrusters 42.5/30kg 12 KB Snatch 24/16kg 1 Min Rest you pick up where you left off in the last round
UNILATERAL LOWER BODY +UPPER BODY SUPERSET UNILATERAL LOWER BODY +UPPER BODY SUPERSET (3 Rounds Superset) 10 KB front Rack kneel to standing (5+5) Split stance single arm KB row ( tempo 2-2-2) 10-12 each side Metcon (Time) 7 rounds for time 5 Power Cleans 60/35kg 10 Burpee Tuck Jumps
PARTNER WOD Metcon (Time) In Pairs 7 rounds 15 lateral burpees 20 Power Cleans 50/35Kg 30 KB Push Press 24/16kg into 1 Mile run (together)
FRONT SQUAT Weightlifting Front Squat (5×3 @70% & 5×2 @75%) Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 6 single arm KB hang clean and jerk (Right arm) 24/16KG 9 single arm KB suitcase reverse lunge (Right arm) 6 single arm KB hang clean and jerk (left arm) 9 single arm KB suitcase reverse […]
WILDCARD Metcon (Time) For Time : 100 Thrusters 50/30kg 5 Burpees to start at the top of every minute.