BACK SQUAT Weightlifting Back Squat (Back Squat 1×5 @75%, 3×5@80%, 1×5@85%) Last week the heaviest repetition was 80% so this will will increase in weight Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 6 SDHP 52.5/35kg 8 Front Rack Reverse Lunges 12 Hand Release Push-Up’s
WILDCARD WOD Metcon (AMRAP – Rounds and Reps) 30-20-10 Partner WOD 40 minutes 30-20-10 Row OH lunges plate 20/10Kg 30-20-10 Goblet Squat 24/16kg push ups 30-20-10 Deadlift 80/55kg Russian Twists 9/7KG Partner A starts on 30 calorie Row while partner B starts 30 OH plate lunges. Partners change for 20, 10 etc
CLEAN AND JERK Weightlifting Clean and Jerk (1×1) Clean Deadlift + Hang Clean + Front Squat + Jerk Build up to a challenging weight with good technique, focus is on technique not weight Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 5 Deadlifts 60/40kg 10 Hang Power Cleans 15 HSPU
METCON Metcon (AMRAP – Rounds and Reps) WOD 1 10 Min AMRAP 300M run 19 Wall Ball 9/7 Rest 5 Mins Metcon (AMRAP – Rounds and Reps) WOD 2 14 Min AMRAP 10 Pull Ups 20 KB Snatch 24/16Kg
PAUSED SNATCH Weightlifting Snatch (1×1) Paused Snatch: From the floor; pause below the knee and then pause at mid-thigh. The focus is on technique- not weight so keep a comfortable weight for good form Metcon (AMRAP – Rounds) EMOM 12 Min 1. 15 Wall Ball Sit Ups 9/7 Min 2. 20 Box Step Ups Min […]
BENCH PRESS Weightlifting Bench Press (4×6) Bench Press 4×6 Supeset with Chin Ups 4×8-10 Metcon (Distance) In 5 mins 50 Bar Touching Burpee’s Into max cal Row Rest 5 mins Metcon (AMRAP – Rounds and Reps) 5 Min AMRAP 10 KB Hang Clean & Jerk 24/16KG 20 Double Unders
PARTNER WOD Metcon (AMRAP – Rounds and Reps) 32 Min AMRAP Change partner in each movement 12 KB Snatch 24/16KG 8 KB OH Lunge (right arm) 16 Wall Ball Cleans 9/7KG 8 KB OH Lunge (left arm) 12 TTB 16 Air Squats 16 sit Ups
BACKSQUAT Weightlifting Back Squat (1×5) Back Squat: 1×5 @ 70% 3×5 @ 75% 1×5 @80% A controlled weight of 80% without failed reps Metcon (AMRAP – Reps) 2 rounds In 3 mins Row 400m In remainder of time max KB Goblet Squats 24/16KG Rest 3 mins In 3 mins 10 Burpee Box Jump Overs in […]
WILDCARD- HULK Metcon (AMRAP – Rounds and Reps) Incredible Hulk AMRAP in 20 minutes 5 Deadlifts 5 Hang Power Cleans 5 Front Squat 5 Push Press 5 Back Squat RX 55/ 35 RX (Use one bar with the same weight throughout, try not to put the bar down in each round)
CLEAN AND JERK Weightlifting Clean and Jerk (Weight) Clean dead lift + Hang Clean + Jerk Metcon (Time) 5 rounds for time: 10 Hang Power Cleans 52.5/35kg 12 Box Jumps