Monthly Archives: February 2020

WILDCARD SUNDAY Metcon (Time) RENE- 35 Min Cap 7 Rounds For Time 400m Run 21 Lunges 15 Pull Ups 9 Burpees

CLEAN Weightlifting Clean (Weight) 3 Positon Clean – top down Metcon (AMRAP – Rounds and Reps) 14 Min AMRAP 10 Power Clean 52.5/35KG 7 Front Squat 30 Jumping Jacks

PARTNER METCON Metcon (AMRAP – Rounds and Reps) Partner WOD’s 14 Min AMRAP 12 Cal Row 14 Box Step Ups (Partner 1 completes a full round before switching) Rest 6 Mins Metcon (AMRAP – Rounds and Reps) 14 Min Ladder 3 Bar Facing Burpee’s 3 Muscle Snatch 35/25kg, 6, 6, 9,9 etc

DEADLIFT AND STRICT HSPU’s Weightlifting Deadlift (Weight) Deadlift 3×8 SHSPU choose a number and scale that is challenging but you know you can commit to for 3 sets Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 8 Burpee Box Jump Overs 16 American Swings 24/16KG

SNATCH Weightlifting Snatch (Weight) 0-6 mins – 3 Hang Muscle Snatch 6-12 mins – 2 Hang Snatch 12-18 mins – 1 Hang Snatch Metcon (AMRAP – Rounds and Reps) 9 Min AMRAP 18 Double Unders 12 KB Snatch 24/16KG 6 TTB

PAUSED BACK SQUAT Weightlifting Back Squat (Weight) Back Squat 3 x 15 @ 4121 4 seconds down/eccentric1 second hold 2 seconds up/concentric1 second hold Metcon (AMRAP – Reps) 3 Rounds 1 min of Wall Ball 9/6KG Rest 90 seconds 1 min of Rowing for calories Rest 90 seconds

BENCH PRESS Weightlifting Bench Press (Weight) Press 3×8 superset set with Strict Pull-Ups "Cluster" Sets for example (3 X 5,4,3) Rest :25 secs between sets so 5 rest 25 sec then 4 rest 25 sec etc and 2:00 between "clusters." Use a load or level of assistance (modifying to challenging Ring Rows as needed) that […]

SUNDAY WILDCARD Metcon (Time) 10 Rounds For Time 5 Strict Pull Ups 10 X Barbell Movement 50/35kg 20 Ab Mat Sit ups Round 1 PushPress Round 2 Burpees over Bar Round 3 Lunges Round 4 Bent Over Rows Round 5 Front Squats Round 6 SDHP Round 7 Overhead Squats Round 8 Bench Press Round 9 […]

CLEAN Weightlifting Clean (3 Positon Clean – top down) Metcon (Time) 30 sit ups 20 walking lunges 10 cleans 50/30kg Run 200m 30 sit ups 20 walking lunges 8 cleans Run 200m 30 sit ups 20 walking lunges 6 cleans Run 200m 30 sit ups 20 walking lunges 4 cleans Run 200m 30 sit ups […]

PARTNER METCON Metcon (AMRAP – Rounds and Reps) In Pairs 25 Min AMRAP 25 Burpee’s 25 Push Press 42.5/30kg 25 Box Jump 25 Front Squats Run 300m