DEADLIFT Weightlifting Deadlift (3×8) Build up to Deadlift 3×8 with sound technique. The lift should be challenging but unbroken reps. Dont drop the bar. Metcon (AMRAP – Rounds and Reps) 8 Min AMRAP 12 KB SDHP 24/16KG 16 Step Up/ Reverse Lunges
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
FRONT SQUAT Weightlifting Front Squat (3×8) Comfortable weight with good technique. Focus on technique Metcon (AMRAP – Rounds and Reps) 10 min AMRAP 10 Burpees 10 Power Cleans 52.5/35 20 DUS
SUNDAY WILDCARD Metcon (AMRAP – Rounds) 30 Min EMOM 30 DU/60 SU 15-20 KB Swing 12/20kg 15-20 Sit Ups
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 […]
DEADLIFT Weightlifting Deadlift (3×15) Deadlift (Tempo 3-1-1) Overhand grip 3x 15 reps Superset 15-max Push Ups Metcon (AMRAP – Rounds and Reps) 1 Barbell squat clean 40/30kg 1×1 Front rack lunges 2,2,3,3,4,4 until time runs out