PUSH PRESS Weightlifting Push Press (1X3 @ 70{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960}, 3X3 @ 75{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960}, 1X3 @ 80{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960}) Metcon (Weight) Single Arm KB Upright Row 3 x 8-12 Supine Leg Raises With Hip Lift 3 x 15-20 Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 16 KB Push Press 24/16KG 16 KB Step Ups
WILDCARD SUNDAY Metcon (Time) TOMMY MAC 2 Rounds For Time 12 Burpees 12 Thrusters (50/35kg) 12 Burpees 12 Power Snatches (50/35kg) 12 Burpees 12 Push Jerks (50/35kg) 12 Burpees 12 Hang Squat Cleans (50/35kg) 12 Burpees 12 Overhead Squats (50/35kg)
PARTNER WORKOUT Metcon (AMRAP – Rounds) Every 6 mins x 6 18 Sumo Deadlift High Pulls 40/30kg 21 Calories Row 15 KB Facing Burpee’s 15 Calories Row 21 KB Hang Clean & Jerk 24/16kg 9 Calories Row
CLEAN AND JERK Clean and Jerk (Weight) Every 2 mins x 8 2 Clean & Jerk @ 80{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960} Metcon (Time) Fran 21-15-9 Thrusters 40/30kg & Pull Ups
METCON WITH HSPU’S Metcon (AMRAP – Rounds and Reps) 20 min AMRAP 9 Deadlifts 100/70 kg 13 HSPU 9 Air Squats 13 Press ups
FRONT SQUAT Front Squat (Weight) Front Squat 3 x 5 @70{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960} 2 x 5 @ 75{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960} Metcon (AMRAP – Rounds) 3 rounds Every 2 Mins Row 250 m Run 300 m *1 minute rest after each round Anerobic
METCON WITH TTB Metcon (AMRAP – Rounds and Reps) 5 rounds 3 Min AMRAP 7 Power Snatch 35/25kg 14 Lunges 7 TTB Rest 1 Min between rounds Metcon Accessory 3-4 rounds 10-12 Barbell Curls 15-20 Banded tricep push downs Controlled movement
PUSHPRESS Push Press (Weight) Push Press 3 x 3 @70{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960} 2 x 3 @ 75{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960} Metcon Accessory Single Arm KB Upright Row 3 x 8-12 Supine Leg raises with hip lift 3 x 15-20 Controlled movements Metcon (AMRAP – Rounds and Reps) 10 Min Ladder 2,4,6,8,10… 2 Box jumps 2 Single Arm KB Strict Press […]
WILDCARD SUNDAY Metcon (AMRAP – Rounds and Reps) PHANTOM HERO WOD AMRAP(with a partner) in 30 minutes Buy in: 1 Mile run (together) Then, AMRAP in the remaining time of: 27 Push Ups 20 Deadlifts 110/80kg
PARTNER METCON Metcon (AMRAP – Reps) 4 Rounds (With a Partner) In 6 Minutes 18/14 Cal Row 12 Burpees 18/14 Cal Row 8 Burpees 18/14 Cal Row 6 Burpees Into Max Hang Clusters 50/35KG REST 2:30 Mins Between Rounds *Score is Total Hang Clusters*