Monthly Archives: April 2022

SUNDAY WILDCARD Metcon (AMRAP – Rounds and Reps) Incredible Hulk AMRAP 20 mins 5 Deadlifts 50/35kg 5 Hang Power Cleans 5 Front Squat 5 Push Press 5 Back Squat AB FInisher

PARTNER METCON Metcon (AMRAP – Rounds and Reps) With a Partner In 30 Mins Row 200/150 Calories Into AMRAP 5 Ring Dips 10 Box Jump Overs 15 Power Snatch 40/30kg

CLEAN & JERK Weightlifting Clean and Jerk (Every 2 Mins x 7 – 2 x Clean & Jerk @ 85{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960}) Metcon (Time) 4 Rounds Every 4 Mins 16 KB Snatch 24/16KG 48 Double Unders 16 KB Snatch * score is fastest round

METCON WITH HSPU Metcon (AMRAP – Reps) 5 Rounds In 2 Mins 12 KB Swings 24/16KG 6 HSPU 12 KB SWINGS Into Max HSPU Rest 2 Mins Between Rounds * Score is Max HSPU Rest 3 Mins Metcon (AMRAP – Reps) 5 Rounds 1 Min Bar Touching Burpees Rest 1 Min

FRONT SQUAT Weightlifting Front Squat (1X5 @ 70{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960}, 3X5 @ 75{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960}, 1X5 @80{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960}) Metcon (AMRAP – Rounds) 3 Rounds Every 2 Mins Row 250M Run 300M (Or substitute for 65 Double Unders / 130 Single Unders) 30 Hand Release Push Ups

METCON WITH TOES TO BAR Gymnastics Toes-To-Bar (Skill) Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 12 Power Cleans 35/25KG 6 Toes To Bar 12 Air Squats

PUSH PRESS Weightlifting Push Press (1X3 @ 70{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960}, 3X3 @ 75{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960}, 1X3 @ 80{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960}) Metcon (Weight) Single Arm KB Upright Row 3 x 8-12 Supine Leg Raises With Hip Lift 3 x 15-20 Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 16 KB Push Press 24/16KG 16 KB Step Ups

WILDCARD SUNDAY Metcon (Time) TOMMY MAC 2 Rounds For Time 12 Burpees 12 Thrusters (50/35kg) 12 Burpees 12 Power Snatches (50/35kg) 12 Burpees 12 Push Jerks (50/35kg) 12 Burpees 12 Hang Squat Cleans (50/35kg) 12 Burpees 12 Overhead Squats (50/35kg)

PARTNER WORKOUT Metcon (AMRAP – Rounds) Every 6 mins x 6 18 Sumo Deadlift High Pulls 40/30kg 21 Calories Row 15 KB Facing Burpee’s 15 Calories Row 21 KB Hang Clean & Jerk 24/16kg 9 Calories Row