OLY LIFTING Power Snatch Complex (Every 2.30 Mins for 15 Mins) Hang Power Snatch + Power Snatch + 2 Overhead Squats Metcon (AMRAP – Rounds) 10 Rounds Every 90 Seconds (Goal is to get this done within 45 seconds) 5 KB Facing Burpees 10 KB Snatch 24/16KG
Monthly Archives: July 2022
METCON Metcon (AMRAP – Rounds) EMOM 40 1. 3-8 Strict HSPU 2. 30 Sec Alternating V Ups 3. 2 Turkish Get Ups 4. 10 Alternating Tempo KB Plank Rows (2-1-2) 5. 30 Sec Candlestick Lowers
TEMPO FRONT SQUAT Weightlifting Tempo Front Squat (2-2-2-2 Building to a heavy, but not max weight) 3 Second tempo descent, normal ascent, breathe at top. Metcon (AMRAP – Reps) Accessory 2 Rounds KB B Stance Split Squat 10+10 Weighted Pull Ups Score is total pull ups over 2 rounds Metcon (AMRAP – Rounds and Reps) […]
UPPER BODY PUSH + CONDITIONING Metcon 15 Tempo Push Ups 3-0-1 15 Tall Kneeling KB Tricep Extension 15+15 SA KB Oblique Side Bends 8-12 Tempo Ring or Box Dips 3-0-1 Metcon (Time) In 2 Mins : Run 300m ( Warm Up Pace) Rest 1 Min In 2 mins : Row 375/300m ( Warm Up Pace) […]
METCON Metcon (AMRAP – Rounds and Reps) 8 Min AMRAP 8 Pull Ups 8 Jumping Lunges 8 KB Hang Clean & Jerk 24/16 KG Rest 4 Mins Metcon (AMRAP – Rounds and Reps) 6 Min AMRAP 35 Double Unders 2.4.6.8.10….. KB Alternating Hang Clusters 24/16KG Rest 4 Mins Metcon (AMRAP – Rounds and Reps) 4 […]
WILDCARD SUNDAY Metcon (Time) HELTON 3 Rounds for time of : 800m Run 10 Squat Clean 50/35KG 30 Burpees
OLY LIFTING Metcon (Weight) Power Snatch 5 rounds 30 secs work: 30 secs rest @60{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960} Rest 2 mins 4 rounds 45 secs work: 45 secs rest @70{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960} Rest 2 mins 3 rounds 1 min work: 1 min rest @80{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960} Metcon (Time) 10 Rounds for time 12 Medball Cleans 9/7Kg 12 Medball sit ups
METCON Metcon (AMRAP – Rounds) EMOM 32 Min 1: 5 Burpee BJO into AMRAP HSPU Min 2: Rest Min 3: 20 Lunges into max alternating KB Hang Clean & Jerk 24/16KG Min 4: Rest
TEMPO FRONT SQUAT Tempo Front Squat (Weight) Tempo Front Squat 4-4-4-4 – building to a heavy, but not max weight Better tempo or slightly heavier than last week. 3 seconds descent, breathe at top Metcon (AMRAP – Reps) Into three rounds KB B stance split squat 10+10 Superset with Weighted Pull Ups Metcon (AMRAP – […]
UPPERBODY PUSH AND CONDITIONING Metcon Accessory No Measure 15 Tempo Push Ups 3-0-1 15 Tall Kneeling KB Tricep Extension 15 + 15 SA KB Oblique Side Bends 8-12 Tempo Ring or Box Dips – 3-0-1 Metcon (AMRAP – Rounds) Every 2 Mins X 5 Rounds (20 Mins) Row 375/300M Run 300M