WILDCARD Metcon (AMRAP – Rounds and Reps) AMRAP 20 MIN-WORK IN PAIRS 50 box jumps 50 KB swings 24/26kg 50 burpees 50 abmat situps syncho
Category Archives: WOD
CONDITIONING Metcon (Time) Rowing Cindy Row 500m into: 3 Rounds of Cindy 5 Pull Ups 10 Push Ups 15 Air Squats After third round Row 500m Rest 5 Mins Tabata Alternate Dish & Russian Twists
BENCH PRESS Weightlifting Bench Press (3×10) Unbroken reps over 3 sets Metcon (Time) 3 rounds 15 Hang Power Cleans 60/40kg 15 HSPU
SUMO DEADLIFT Weightlifting Sumo Deadlift (3×5) Unbroken reps with good technique, otherwise reduce weight Metcon (AMRAP – Rounds and Reps) 7 Min AMRAP 5 + 5 SA KB SDHP 24/16 kg 10 Squat Jumps Rest 3 Mins Tabata Raised Glue bridge
HANG SNATCH Weightlifting Hang Snatch (1×1) Hang Snatch + Low Hang Snatch Technique over weight, dont drop the bar Metcon (AMRAP – Rounds and Reps) 8 Min Ladder 3 Power Snatch 35/25kg 3 OHS 3 Burpee’s increasing by a factor of 3 each round
FOUNDATIONAL STRENGTH BUILDING Gymnastics Toes-To-Bar (1x max) TTB Beginners: Part A: approx. 3 rounds 5-10 Lying TTB Superset with Broom stick Arch hold Part B Active tuck ups: 20 secs’ Superset with alligator rolls right and left for 30 seconds Intermediate/Advanced Part A: approx. 3 rounds X – Strict leg raises or TTB Superset with […]
BACK SQUAT Weightlifting Back Squat (4×8) Back Squat 4 x 8 Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 30 Double Unders 20 Lunges 15 Wall Ball 9/7kg
WILDCARD Metcon (AMRAP – Rounds and Reps) AMRAP 20min 4 cleans 50/30kg 3 push press 2 front squat 10 Bar facing burpees 50 DUs
CONDITIONING Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 24 Walking Lunges 12 Pull-Ups Run 300m Rest 6 Mins Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 18 Box Jumps 15 Russian Swings 24/16KG 9 HSPU
BENCH PRESS Weightlifting Bench Press (3×10) Unbroken reps Metcon (AMRAP – Reps) For Max Reps 2 Min: Row Cals 1 Min: Rest 2 Min: Bar Touching Burpee’s 1 Min: Rest 2 Min: Box Jump Overs 1 Min Rest 2 Min: KB Push Press (24/16KG switch every 5 reps) or BB 42.5/30kg 1 Min Rest 2 […]