Monthly Archives: June 2020


SNATCH Weightlifting Hang Power Snatch (5×3) Find a light to moderate weight, focus here is on maintaining good technique in each rep. Control the bar up and down without dropping it. Metcon (AMRAP – Rounds) EMOM for 11 minutes 8 Wall Ball Cleans 9/7KG 8 Burpee’s


CLEAN Weightlifting Clean (1X1) Paused Clean 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 1X1@40KG MAX Metcon (AMRAP – Rounds and Reps) 16 Min AMRAP 20 Plate Overhead Lunges 10/5kg 10 Dips or push Ups 20 […]


FRIDAY METCON Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 10 Step Ups 15 Plate Ground to Overhead 10/5kg 15 Step Ups 15 GTO 20 Step Ups 15 GTO 25 Step Ups 15 GTO Rest 3 Mins Metcon (AMRAP – Rounds and Reps) 6 Min AMRAP 15 Sit Ups 20 Mountain Climbers Metcon (AMRAP […]


STRICT PRESS Weightlifting Strict Press (2X MAX REPS) Strict Press 2x max reps Superset Single Leg DL 8×8 Metcon (AMRAP – Rounds) 6 rounds (30 mins) no longer than 45 seconds per station Min 1: 10 Clusters 40/25KG Min 2: 10 Kneel to stand + 5 Gorilla Jump Squats Min 3: 10 Burpee’s Min 4: […]


BACKSQUAT Weightlifting Paused Back Squat (2×15) Paused Back Squat( 2sec hold) Back Squat 2x 15- 2 second pause at bottom Superset 2x 10 Bent over Row Metcon (AMRAP – Rounds and Reps) 0-6 Mins Ladder 2 Push Up’s 2 Jumping Lunges Add 2 reps each set 6-8 Mins Rest Metcon (AMRAP – Rounds and Reps) […]


Gymnastics Gymnastics Handstand Push-ups (1×1) Gymnastic Skills- DUs and Pistols. Hand stand- technique focused Metcon (AMRAP – Rounds and Reps) 5 Min AMRAP 30 In & Outs 30 Reverse Lunges Rest 2 Mins Metcon (AMRAP – Rounds and Reps) 6 Min AMRAP 30 Push Up’s 30 Reverse Lunge with Knee Drive Rest 2 Mins Metcon […]

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