BACK SQUAT Weightlifting Back Squat (5 X 3 @85{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960}) Metcon Accessory KB Russian step ups 3 x 8-10 reps each leg Superset with Elevated calf raises 3 x 15+ Metcon (AMRAP – Rounds and Reps) 3 rounds 2 Min AMRAP 5 Down Ups 5 Squat Jumps 5 Russian Swings 24/16kg Rest 30 seconds
Monthly Archives: August 2022
SUNDAY WILDCARD Metcon (AMRAP – Rounds and Reps) 3 X 4 Min AMRAPs in 20 Minutes: from 0.00-4.00 27 Calorie Row 21 Power Cleans 50/35KG 15 Burpee Box Jump Overs 24/20" 4 Minute Rest From 8.00-12.00 27 Calorie Row 21 Power Cleans 50/35KG 15 Burpee Box Jump Overs 24/20" 4 Minute Rest from 16.00-20.00 27 […]
PARTNER WORKOUT Metcon (Time) Partner Helen (20 Min Timecap) 3 rounds Run 400m (Together) 42 KB Swings 24/16KG 24 Pull-Ups Rest 5 Mins from last finishers or from 20 Min Timecap Metcon (AMRAP – Rounds and Reps) 9 Min AMRAP 18 Hang Cleans 40/30KG 15 Push Press 12 Front Squats 9 Thrusters
PUSH PRESS Weightlifting Push Press (2 X 5 @ 65{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960}, 2 X 5 @ 75{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960} and 5+ @85{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960}) Metcon Accessory 20m Overhead Plate carries + 20 standing lateral plate flyes Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 40 Double Unders 20 KB Hang Clean and Jerk 24/16KG 10 Burpee’s
TTB + CONDITIONING Gymnastics Toes-To-Bar (Skill Development) Metcon (AMRAP – Rounds) Four Rounds (24 Min Total) Every 2 Mins 1. Run 300m 2. Row 375/300m 3. 40 Abmat Sit-Ups
DEADLIFT Weightlifting Deadlift (6 @ 62.5{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960}, 2 X 5 @ 72.5{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960}, 2 X 4 @ 82.5 {133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960}) Metcon 2 Rounds 10 KB Military Press superset with 45 sec side plank each side Metcon (Time) 10 rounds for time 4 Burpee Box Jumps 10 KB Snatch 24/16KG
RIG WORK + METCON Chest-To-Bar Pull-ups (Skill development: C2B/Pull Ups ) Metcon (AMRAP – Rounds) EMOM 20 1. 10-12 Alternating Tempo KB Plank Rows (2-1-2) 2. 30 seconds Ring or Box Dips 3. 20 Ab Mat Sit Ups 4. 20-25 Double Unders
BACK SQUAT Weightlifting Back Squat (5 X 3 @82.5{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960}) Metcon KB Russian Step Ups 2 x 8-10 reps each leg Superset with Elevated Barbell Calf Raises 2 x 15+ Metcon (AMRAP – Rounds and Reps) 3 Min AMRAP x 4 12 Goblet Lunges 24/16KG 15 Russian Swings 24/16KG 18 Wall Ball 9/7KG Rest 1 min
WILDCARD SUNDAY Metcon (Time) "HOLBROOK" 10 Rounds For Time 5 Thruster 50/35KG 10 Pull-Ups 300m Run
PARTNER METCON Metcon (Time) For Time YGIG 10 Rounds 10/8 Cal Row 10 Box Jump Overs Into 10 Rounds 15 Wall Ball 9/7KG 15 Abmat Sit Ups Into 10 Rounds 8 Bar Touching Burpees 15 KB Deadlift 24/16KG