Monthly Archives: January 2020


FRONT SQUAT Weightlifting Front Squat (1×5) Build up to a 5 Rep Max which will be a baseline for this six week programme. These reps should be unbroken at a challenging weight but with good technique Metcon (Time) 50 Calorie row 100 DUs 100 Wall Balls 9/7Kg 100 DUs 25 Bar Touching Burpees


SNATCH prep Weightlifting Hang Power Snatch (Hang Power Snatch 3×3) Hang Power Snatch (3-3-3 ) Focus on opening your hips all the way and pulling through the elbows to give you time to get under the bar. Metcon (AMRAP – Rounds and Reps) AMRAP 3 MIns 4 Hang Power Snatch 40/25kg 8 Lunges Rest 3 […]


PARTNER WOD Metcon (Distance) Metcon (Distance) In 8 min 10 KB Snatch 24/16KG 20 DUs max distance on rower rest 5 min Metcon (AMRAP – Rounds and Reps) Metcon (AMRAP – Rounds and Reps) 8 min AMRAP 5 Toes to Bar 10 SDHP 40/25kg 14 air squats rest 5 mins Metcon (AMRAP – Reps) Metcon […]

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