SKILLS HSPU’S Metcon (AMRAP – Rounds and Reps) 5 rounds 3 Min AMRAP 6 Burpees 8 HSPU 12 Wall Ball 9/7kg Rest 2 mins between rounds
FRONT SQUAT Front Squat (5 x 5) Front Squat 1 x 5 @75{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960} 3 x 5 @ 80{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960} 1 x 5 @85{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960} Metcon (AMRAP – Rounds) Every 4 mins at each station x 4 (16 Mins Total) Row 37/32 Calories Run 600m (130 double unders or 260 Single Unders)
GYMNASTICS – TOES TO BAR Metcon (AMRAP – Rounds) 5 rounds Every 3 Mins 9 Down Ups 12 KB Snatch 24/16kg 9 TTB Rest 2 mins between rounds
PUSH PRESS Push Press (5 x 3) 1 x 3 @75{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960} 3 x 3 @ 80{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960} 1 x 3 @85{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960} Metcon (AMRAP – Rounds and Reps) Accessory (no measure) KB Upright Row 3 x 12 Supine Leg raises with hip lift 3 x 20 10 Min AMRAP 12 Bent Over Row 40/30kg 10 Front Squat […]
SUNDAY WILDCARD Metcon (AMRAP – Rounds and Reps) Incredible Hulk AMRAP 20 mins 5 Deadlifts 50/35kg 5 Hang Power Cleans 5 Front Squat 5 Push Press 5 Back Squat AB FInisher
PARTNER METCON Metcon (AMRAP – Rounds and Reps) With a Partner In 30 Mins Row 200/150 Calories Into AMRAP 5 Ring Dips 10 Box Jump Overs 15 Power Snatch 40/30kg
CLEAN & JERK Weightlifting Clean and Jerk (Every 2 Mins x 7 – 2 x Clean & Jerk @ 85{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960}) Metcon (Time) 4 Rounds Every 4 Mins 16 KB Snatch 24/16KG 48 Double Unders 16 KB Snatch * score is fastest round
METCON WITH HSPU Metcon (AMRAP – Reps) 5 Rounds In 2 Mins 12 KB Swings 24/16KG 6 HSPU 12 KB SWINGS Into Max HSPU Rest 2 Mins Between Rounds * Score is Max HSPU Rest 3 Mins Metcon (AMRAP – Reps) 5 Rounds 1 Min Bar Touching Burpees Rest 1 Min
FRONT SQUAT Weightlifting Front Squat (1X5 @ 70{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960}, 3X5 @ 75{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960}, 1X5 @80{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960}) Metcon (AMRAP – Rounds) 3 Rounds Every 2 Mins Row 250M Run 300M (Or substitute for 65 Double Unders / 130 Single Unders) 30 Hand Release Push Ups
METCON WITH TOES TO BAR Gymnastics Toes-To-Bar (Skill) Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 12 Power Cleans 35/25KG 6 Toes To Bar 12 Air Squats