Warm-up Complete as many rounds for form – 10minutes 5 Windmills (left) 5 Windmill press (left) 5 Windmills (right) 5 windmill press (right) 10 Alt Goblet lunges Metcon (AMRAP – Rounds) Every Minute on the minute for 20 mins (4 Rounds) Min 1: 15 Toes 2 bar Min 2: 20 DB Box Step Ups 22.5kg/15kg…
Warm-up ! Warm-Up Workshop ! Coaches choice warm up and Power clean push jerk workshop. Working through: Points of performance Drills and cues Do and Do Not’s Power Clean & Push Jerk (Spend 15min to a heavy 5 reps) Power Clean straight into Push Jerk RRS: 7, 5, 5, 5, 5, 5 Must be 5…
Warm-up In partners [10min allocated] 2 – 3 rounds pending time 10 kang squats 10 sumo squats 10m banded monsta walk 10m Banded grab walk (5m facing the one way switch & 5m facing the other way) 5 Hang Clean Pulls (empty Bar) 5 Tall squat cleans (empty Bar)(3rd pull drill) 10 Front squats (empty…
Metcon (Time) For Time: Buy in: 1000m Row 25 Toes to Bar 25 Med Ball Cleans (10/6) 25 Situps 25 Med Ball Cleans Buy out: 1000m Run Comp Optional: Double KB Front Squat 24/16 Mobility to finish: Hips flexors, quads.
[Part A] Gymnastic Workshop (20min) Toes to Bar Progressions [Part B] Metcon (For Rounds) 12 min EMOM: Min 1: 16/12 Cal Row (C/O: 20/15) Min 2: 12 DB Snatch 22.5/15 (C/O: 30/20) Min 3: 12 Toes 2 Bar
Wednesday 10th May 2017 Thruster (7, 7, 7, 7, 7, 7, 7 @ 70% 1RM) *7 Strict Pull Ups between each set* ! Hold 1 weight through all 7 sets of 7 ! Metcon (Time) For Time: 15, 12, 9, 6, 3 reps of: Thrusters 42.5kg/30kg Toes 2 Bar – 8min Cut Of –
** 45 Derby Street, Rockhampton 4700 ** Metcon (Time) In Partners For Time 50 Box Jumps 24″/20″ 40 KB Swings 24kg/16kg 30 Toes 2 Bar 20 Clean & Jerk 60kg/40kg Run 1km (together) 20 Clean & Jerk 60kg/40kg 30 Toes 2 Bar 40 KB Swings 24kg/16kg 50 Box Jumps 24″/20″ – Comp Optional – Box…
** 45 Derby Street, Rockhampton 4700 ** Metcon (Time) Teams of 3 For Time: 300 Double Unders 90 DeadLifts 102kg/70kg 90 Toes 2 Bar 300m Run (all together) 90 Box Jumps 24″/20″ 90 KB Swings 32kg/24kg 300 Double Unders * One Partner must be Holding in Hover Position the Whole Time for Reps to Count,…
Metcon (Time) 5 Rounds for Time 300m Run 12 HSPU 24 Toes 2 Bar *Scaling option for HSPU is standard Push Up – Comp Optional – 300m Run 12 Deficit HSPU 8″/4″ 24 Toes to Bar With remaining time spend on recovery work after 17.1
Overhead Lunge (10, 10, 10, 10, 10, 10) *Focus is on core stability. @ 30-40% of 1RM Split Jerk *Take weight from the racks. Then… Metcon (2 Rounds for reps) AMRAP – 7min Row 70 Calories – 7 KB Swings 24kg/16kg 7 Alt OH KB Lunges (left arm) 7 Alt OH KB Lunges (Right arm)…
