Wednesday, 20 June 2018

EARLY RISER

METCON

  • 18 mins AMRAP
    – 35 Double Unders
    – Max Pull Ups
    – Max HSPU

METCON FIT

METCON

  • Team of 2:
    – 150 Wallballs
    – 100 Burpees to Bar
    – 50 Ground to Overhead 20/15
    – E3MOM
    – 200 m run together

RX

SWOD

  • Snatch 12 – 15 sets of 1 + 1 Hang Power Snatch + 1 Hang Squat Snatch
  • Start @ 65%, move up if moving well.

METCON

  • 3Rds of 5min AMRAP
    (2min Rest between each round)
    – 5 OHS (50kg/35kg)
    – 10 Burpee Over Bar
    – 5 Strict Toes to Bar

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Tuesday, 19 June 2018

METCON FIT

METCON

  • 30 Cal Row
  • 50 Kbs
  • 50 Push Ups
  • 50 Sumodeadlift high Pull
  • 50 DU
    (Timecap 12mins)

RX

SWOD

  • 4Rds of:

1.) Back squat x 3 @ 80%.

2.) Strict Ring Dips x 7 @ AHAFA.

3.) Single Arm dumbell row 10 / Side @ AHAFA

(Rest 1 minute between each exercise, Rest 3 minutes after Dumbell Row, before continuing Back Squat of the next round)

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Wednesday, 13 June 2018

EARFLY RISER

METCON

  • 20 mins AMRAP:
    – 400m run
    – 21 Push Ups
    – 15 High Box Jumps 30/24
    – 9 Pull Ups

METCON FIT

METCON

  • Team of 2:
    Accumulate 500 Double Under
    Can only break every 50 reps
    Otherwise:
    – 10 sync push ups
    – 15 sync air squats
    switch
    TC: 15 mins

RX

SWOD

  • Snatch 12 – 15 sets of 2
  • Start at 65@, move up if moving well

METCON

  • 5Rds of 3mins AMRAP:
    (1min Rest between Rounds)
    – 20 Kbs (32kg/24kg)
    – 30 DU

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Tuesday, 12 June 2018

METCON FIT

METCON

  • Buy in
    – 1000 m airbike
    then
  • 21-15-9
    – Ring Dips
    – Kbs 32/24
    – 400 m run
    TC: 12 mins

RX

SWOD

  • 4Rds of:

1.) Back squat x 5 @ 75%

2.) Strict Ring Dips x 6 @ AHAFA

3.) Single Arm dumbell row 9 / Side @ AHAFA

(Rest 1 minute between each exercise, Rest 3 minutes after Dumbell Row, before continuing Back Squat of the next round)

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Monday, 11 June 2018

EARLY RISER

METCON

  • 30-20-10
    – Push press
    – Ring Dips
    – Toes To Bars
    TC: 16 mins

METCON FIT

METCON

  • 3 Rounds:
  • 3 min AMRAP
    – 10 medball clean
    – 30 Double Unders
    1 min rest after each round

RX

SWOD

  • Clean & Jerk 12 – 15 sets of 2. Start @ 65%, move up if moving well

METCON

  • 3Rds:
    – 10 HSPU
    – 15 Power Clean (70kg/50kg)
    – 30 DU
    (Timecap: 10mins)

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