Monthly Archives: December 2020


FLOOR PRESS Weightlifting Floor Press (4×10) Floor Press 4 x 10 (all the same weight- unbroken reps) Superset with Reverse Snow Angels 4 x 15 Hollow or Tuck Rocks 4 x 15 Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 20 KB Snatch (alternating arms)24/16KG 10 Hand release push up’s 5 TTB


POWER CLEAN Weightlifting Power Clean (1×1) EMOM 12:00 1 Power Clean Work up to a heavy single on the power clean. Move well and be aggressive! Get after it! Maintaining smooth technique, if technique suffers or you cant control the bar reduce weight. Metcon (AMRAP – Rounds and Reps) 7 Min Ladder 3 Power Cleans […]


WILDCARD Metcon (AMRAP – Rounds and Reps) Acumulate Score Amrap 4’ 5 deadlift 70/50 kg 5 burpees over the bar Rest 3’ Amrap 4’ 5 power clean 60/40kg 5 burpees over the bar Rest 3’ Amrap 4’ 5 front squat 50/35kg 5 burpees over the bar Rest 3’ Amrap 4’ 5 thruster 40/25 kg 5 […]


SHOULDER PRESS Weightlifting Shoulder Press (1×1) -5-3-3-1-1 Notes: Work up through a heavy 5, 3 and 1 rep range on the shoulder press. Only go as heavy as you can maintain good form and control with. Focus on a tight trunk to prevent hyper-extending your back on the difficult reps. Metcon (AMRAP – Rounds and […]


BACK SQUAT Weightlifting Back Squat (1×1) Back Squat Wendler squat program. You will have 18 minutes to find your heavy single. A suggestion would be 5-5-3-3-2-1-1-1. Leave at least 2 mins rest between 1-1-1 please keep in mind this is your first heavy squat for some time, go for sound technique over weight. Start of […]

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