Monthly Archives: September 2020


ROMANIAN DEADLIFT Weightlifting Romanian Deadlift (4×12) RDL 4 x 12 Superset with HSPU: Strict HSPU 5 sets at # you can hold across all sets Options: 5 x Negatives 3 seconds on the way down 5 sets of Max Handstand Hold/ Pike hold Metcon (AMRAP – Rounds and Reps) 40-30-20-10 BB SDHP 35/25kg BB Lunges […]


CONDITIONING Metcon (AMRAP – Rounds) Conditioning Splitting the class into 2 groups 4 rounds Every 90 seconds alternating rounds 1. Row 250/200m – rest remainder of time 2. 20 KB Snatch – rest remainder of time 24/16KG Rest 5 Mins Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 18 Box Jumps or Step Ups […]


PUSH PRESS Weightlifting Push Press (4×5) Unbroken reps across all sets, find a challenging but comfortable weight which allows sound technique in each rep Metcon (AMRAP – Rounds and Reps) 3 Rounds 3 Min AMRAP 12 Russian Swings 24/16kg 6 Shoulder To Overhead 52.5/35kg 3 TTB or Kipping L 3 C2B, or 4 Pull-Ups or […]


SNATCH Weightlifting Snatch (1×1) Three parts Hip Above knee Ground Today is about technique, getting your body and central nervous system working in sync. Weight comes later in the programme. Metcon (AMRAP – Rounds and Reps) 4 rounds 2 min AMRAP 7 Bar facing burpees 9 Power Snatch 35/25kg Rest 1 min Accumulated score

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