WINTER IN-HOUSE COMPETITION Metcon (AMRAP – Rounds and Reps) FEMALE/MALE BEGINNER 16 MIN AMRAP 9 Deadlifts 50/30Kg 15 Burpees 20 Bumper Plate GTO 10/5 KG MALE/FEMALE INTERMEDIATE 18 MIN AMRAP 30 Single Unders 20 Abmat sit ups 10 Thrusters 30/25KG (5 Burpees after each round) MALE RX 25 MIN AMRAP 50 Power Snatch 40/ 25kg […]

Skill work +Steady state aerobic conditioning Toes to Bar (Max reps) Toes To Bar Beginners: Part A: approx. 3 rounds 5-10 Lying Toes To Bar 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 (4 X 4) Metcon (AMRAP – Rounds and Reps) AMRAP 12 Mins 6 Strict Chin-Ups 8 + 8 KB Push Press 24/16kg 12 KB Snatch (alternating

UNILATERAL LOWER BODY +UPPER BODY SUPERSET “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” (Weight) 5 rounds Back Rack Deficit Reverse Lunge 10 (5+5) moderate load Superset with Single Arm Ring Rows 8-12 each arm @ tempo 2-2-2 Metcon (AMRAP – […]

PARTNER WORKOUT Metcon (AMRAP – Reps) In teams of 3 (in 45 mins) Relay style each team member completes 300m run x4 120 Chest to bar Pull-Ups or 150 Pull-Ups 215 Bar Touching Burpee’s 345 Wall Ball Max cal row to finish Score is calories rowed.

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 […]