TTB + CONDITIONING Gymnastics Toes-To-Bar (Skill Development : TTB) Metcon (Time) Every 5 Mins x 3 Row 500/400M Run 400M The goal is to push hard and get the distance completed as fast as possible. Score is fastest run and fastest row. Metcon (Time) Time for Run
DEADLIFT Weightlifting Deadlift (Heavy Single – TEST) Metcon Accessory 2 x 12 KB Military Press Superset with 45 Second Side Plank Each Side Metcon (AMRAP – Rounds and Reps) 8 Min AMRAP 10 Burpees 25 Double Unders
C2B – PULL UP SKILL DEVELOPMENT + METCON Gymnastics Chest-To-Bar Pull-ups (Skill Development : C2B – Pull Ups ) Metcon (AMRAP – Rounds) EMOM 18 1. 20-25 Banded Tricep Pull Downs 2. 15-20 V Ups 3. 4 Strict HSPU + 10 Barbell Curls
BACK SQUAT Weightlifting Back Squat (Heavy 3 – TEST) Metcon Accessory Russian Step Ups 2 x 8-10 reps each leg Superset with Standing Barbell Calf Raises 2 x 20 Metcon (AMRAP – Rounds and Reps) 7 Min AMRAP 3 Power Clean 60/40KG 6 Push Ups 9 Air Squats
WILDCARD SUNDAY Metcon (AMRAP – Rounds and Reps) Poke The Panda Bear Cash in 300m run Into 20 min AMRAP 5 Bear Complexes 50/35kg 10 Burpees 300/375m Row Cash out 300m run
PARTNER METCON Metcon (AMRAP – Rounds and Reps) 30 Min AMRAP 2000/1600M row (Change every 250/200m) 100 Wall Ball Sit Ups 9/7KG (Alternate every 10 reps) 40 Wall Ball Cleans 9/7KG (10 Reps) 2000/1600m row (250/200m) 30 Burpee Broad Jumps (5 Reps)
OLY LIFTING : CLEANS Power Clean Complex (Every 2 Mins 30 Sec x 6) Power Clean + Hang Power Clean + 2 Front Squats Metcon (AMRAP – Rounds and Reps) 9 Min Ladder 2-4-6-8…. Alternating KB Hang Power Clean & Jerk 24/16 KG TTB
METCON Metcon (AMRAP – Rounds and Reps) In 15 Mins Row 1000m into AMRAP 20 KB Deadlifts 24/16KG 15 Box Jumps Rest 5 Mins Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 300m Run 10 HSPU OR 10 KB Z Press 20 Alternating V-Ups
TEMPO FRONT SQUAT Weightlifting Tempo Front Squat (2-2-2-2 Building to 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) 3 […]
UPPER BODY PUSH + CONDITIONING Metcon 3 Rounds 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 – Reps) 2 Rounds (8 Mins) In 2 Mins Run 300m In 2 Mins Row 375/300m Rest 5 Mins Death by […]