WILDCARD SUNDAY Metcon (Time) BENCHMARK DAY For Time Annie 50-40-30-20-10 Double Unders Abmat Sit-ups Rest 3 Mins Metcon (Time) DT 5 Rounds for time 12 Deadlift 50/35KG 9 Hang Power Cleans 6 Shoulder To Overhead Rest 3 Mins Metcon (Time) EVA (Adapted) 3 Rounds 300m Run 15 KB Swings 24/16KG 15 Pull Ups
Monthly Archives: September 2022
PARTNER WORKOUT Metcon (AMRAP – Rounds and Reps) AMRAP with a Partner for 30 Mins 10 Sumo Deadlift High Pull40/30kg 10 Hang clusters 10 Front Rack Lunges Run 300m together Then 2 rounds and run 300m Then 3 rounds and run 300m And so on until clock hits 30 min
PUSH PRESS Weightlifting Push Press (2 X 5 @ 70{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960}, 2 X 3 @ 85{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960} and 1+ @95{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960}) Metcon 20m Overhead plate carries + 20 standing lateral plate flyes Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 6 Ring Dips 12 KB Snatch 24/16KG 15 Box Jump Overs
TTB + CONDITIONING Gymnastics Toes-To-Bar (Skill Development) Metcon (Time) 4 Rounds Run 800M Rest 2 Mins between rounds Score is fastest 800M
DEADLIFT Weightlifting Deadlift (2 x 6 @ 70{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960}, 2 x 5 @ 80{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960}, 4 @ 90 {133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960}) Metcon 2 Rounds 8 KB Military Press Superset with 45 sec side plank each side Metcon (Time) For time 50 Double Unders 10 Clean & Jerk 60/40kg 40 Double Unders 8 Clean & Jerk 30 Double Unders 6 […]
RIG WORK + METCON Gymnastics Chest-To-Bar Pull-ups (C2B / Pull Up : Skill Development) Metcon (AMRAP – Rounds) EMOM 18 1. Row 12/10 Cals 2. 20 Ab Mat Sit Ups 3. 30 Seconds HSPU
BACK SQUAT Weightlifting Back Squat (5 X 3 @ 90{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960}) Metcon KB Russian step ups 3 x 8-10 reps each leg Superset with Elevated barbell calf raises 3 x 15+ Metcon (AMRAP – Rounds and Reps) 7 min AMRAP 12 Russian Swings 24/16kg 6 Lateral Burpee’s
WILDCARD SUNDAY Metcon (Time) For Time 20 Back Squat 50/35KG Then 21-15-9 Hang Power Clean Pull Ups Then 20 Deadlift Then 15-12-9 Shoulder to Overhead 300m Run Then 20 Deadlift Then 9-6-3 Hang Power Clean Shoulder to Overhead
PARTNER WORKOUT Metcon (AMRAP – Rounds and Reps) 30 Min AMRAP Row 1000/850 m Run 300m 50 American KB Swings 24/16KG Run 300m 100 Ab Mat Sit Ups Run 300m 50 KB Thrusters 24/16KG
PUSH PRESS Weightlifting Push Press (2 X 5 @ 70{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960}, 2 X 3 @ 85{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960} and 1+ @95{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960}) Metcon 20m Overhead plate carries + 20 standing lateral plate flyes Metcon (AMRAP – Rounds and Reps) 4 Min AMRAP 6 Down Ups 10 SA KB Strict Press 24/16KG Rest 2 Min 4 Min AMRAP 8 Hand […]