FRONT SQUAT – RETEST Weightlifting Front Squat (Heavy 5 – RETEST) Metcon (AMRAP – Rounds) 4 Rounds Every 4 Mins (16 Min Total) 0-4 : Row 500m 4-8 : Run 400m 8-12 : Row 500m 12-16 : Run 400m
Monthly Archives: April 2022
METCON WITH TOES TO BAR – RETEST Gymnastics Metcon (AMRAP – Rounds and Reps) 17 Min AMRAP (RETEST) 7 Power Clean 35/25KG 14 Wall Ball 9/7KG 7 Toes To Bar Metcon Rest 5 Minutes 4 Rounds 12 Barbell Curls – Tempo, fast up slow down 20 Banded Tricep Push Downs
PUSH PRESS – RETEST Weightlifting Push Press (Heavy 3 RE-TEST) Metcon (Weight) Accessory Single Arm Kettlebell Upright Row 3×12 Supine Leg Raises with Hip Lift 3×20 Metcon (AMRAP – Rounds and Reps) 4 Min AMRAP 6 Burpees 10 Single Arm Kettlebell Strict Press 24/16KG 2 Min Rest 4 Min AMRAP 8 Hand Release Push Ups […]
PARTNER WOD Metcon (Time) Partner WOD 100/85 Calorie Row 100 KB Snatch 24/16kg 100/85 Calorie Row 100 KB Hang Clean & Jerk 24/16kg 100/85 Calorie Row 100 KB Box Step Ups 24/16kg 100/85 Calorie Row 100 KB Goblet Squats 24/16kg * Every 3 Minutes 10 Synchro Burpees starting at 0.00
PARTNER WOD Metcon (AMRAP – Rounds) In teams of 2 Every 10 mins x 4 3 rounds 20/17 Calorie Row 20 Box jumps 24/20" 20 Burpee’s
CLEAN AND JERK Clean and Jerk (1 x 8) Every 2 mins x 8 Clean & Jerk 1 @ 70{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960}, 1 @75{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960}, 1 @ 80{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960},1 @85{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960} and 4 @90{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960} Metcon (Time) FOR TIME 50 Double Unders 11 Clean & Jerk 50/35kg 50 Double Unders 9 Clean & Jerk 50 Double Unders 7 Clean & Jerk […]
SKILLS HSPU’S Metcon (AMRAP – Rounds and Reps) 5 rounds 3 Min AMRAP 6 Burpees 8 HSPU 12 Wall Ball 9/7kg Rest 2 mins between rounds
FRONT SQUAT Front Squat (5 x 5) Front Squat 1 x 5 @75{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960} 3 x 5 @ 80{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960} 1 x 5 @85{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960} Metcon (AMRAP – Rounds) Every 4 mins at each station x 4 (16 Mins Total) Row 37/32 Calories Run 600m (130 double unders or 260 Single Unders)
GYMNASTICS – TOES TO BAR Metcon (AMRAP – Rounds) 5 rounds Every 3 Mins 9 Down Ups 12 KB Snatch 24/16kg 9 TTB Rest 2 mins between rounds
PUSH PRESS Push Press (5 x 3) 1 x 3 @75{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960} 3 x 3 @ 80{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960} 1 x 3 @85{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960} Metcon (AMRAP – Rounds and Reps) Accessory (no measure) KB Upright Row 3 x 12 Supine Leg raises with hip lift 3 x 20 10 Min AMRAP 12 Bent Over Row 40/30kg 10 Front Squat […]