BENCH PRESS Weightlifting Bench Press (4×4) Bench 4×4 Superset with Chin Ups 4×8 Metcon (AMRAP – Rounds and Reps) 9 Min AMRAP 7 HSPU 14 WB sit Ups 300m Run
FRONT SQUAT PREP Weightlifting Front Squat (1×10) Build up to a set of 10 reps with sound technique. Metcon (AMRAP – Rounds and Reps) Row 500m Into 14 min AMRAP 10 Goblet Squat 20 Wall Balls 30 Double Unders 40 Abmat sit Ups
CLEAN AND JERK Weightlifting Clean and Jerk (1×1) Build up to one heavy rep with good technique throughout. If technique is not correct go lighter Metcon (AMRAP – Rounds and Reps) WOD 1 10 Min AMRAP 18 KB BOX Step Ups 20/12KG 16 KB Hang Clean & Jerk 8 TTB Rest 5 mins Metcon (AMRAP […]
METCON Metcon (AMRAP – Reps) -goal of the 3 wods is to get the first movement done as close to 2 mins as possible- In 5 mins 30 Burpee Box Jump Overs Max cal row in remaining time Rest 5 Mins In 5 mins 30 KB Step Ups 20/12KG Max Push Ups Rest 5 Mins […]
BACKSQUAT Weightlifting Back Squat (5 Rep Max) Build up to a 5 rep max which is a challenging weight with good technique throughout the movement Metcon (Time) 2 Rounds for Time 8 Back Squats 52.5/35kg 12 Deadlifts 52.5/35kg 16 Lunges Run 300m Tabata Finisher WB Russian twists/ alternating plank
12 DAYS OF CHRISTMAS Metcon (Time) 12 DAYS OF CHRISTMAS WOD 1.Deadlift 45/30KG 2.Ttb 3.Front Squat 4.Ring Dips 5.Back Squat 6.KB Swings 24/16 KG 7.Thrusters 8.Wall Balls 9.Burpee Pullups 10.Push Ups 11.OH Squat 12.Sdhp Will ascend like the Christmas Song, 12 Days of Christmas 1….1,2….1,2,3,…..1,2,3,4…. Dont forget to wear something Chrismasy.
CLEAN AND JERK Weightlifting Clean and Jerk (2 Hang Cleans + 1 Jerk) Build up to a challenging weight with good technique Metcon (AMRAP – Rounds and Reps) 9 Min AMRAP 15 Front Squats 42.5/30kg 15 Russian Swings 24/16KG
METCON Metcon (AMRAP – Rounds) 35 min EMOM 1. 14 KB Snatch24/16KG 2. 15/12 Cal Row 3. 14 KB Step Ups ( one KB) 4. (X) Strict HSPU – choose a # that challenges you for 7 rounds 5. 30 mountain climbers