Category: Workout

Strength Find Your 1 Rep Max Thruster Find Your Max Push Up Metcon For Time 50 Thrusters 40kg/20kg 50 Sumo High Pull 40kg/20kg 50 Back Squats 40kg/20kg  

Strength/Power 1 Rep Max Box Jump (10 mins) 1 Rep Max Broad Jump (10 mins)   Metcon As Many Rounds As Possible In 20 Minutes Of 400m Run 15 Overhead Squats 40kg/20kg

Strength Find Your 1 Rep Max Front Squat Find Your 1 Rep Max Strict Press   Metcon 4 rounds for time of: 25 Ball Slams 9kg/6kg 10 Power Snaches 50kg/30kg

Strength 1 Rep Max Retesting Find your 1 Rep Max Back Squat in 10 Mins Find your 1 Rep Max Push Press in 10 Mins Metcon Ascending Ladder For 12 Mins 0f Box Jumps Kettlebell Swings Push Ups  

Strength Sumo Deadlifts 5×5 100 Banded Good Mornings   Metcon 4 Rounds For Time 400m Run 40 Sit Ups 40 Double Unders

Strength/Power Olympic Clean ( Learn the clean and movements to help and improve your catching  position) Complete 100 Band Pull Apart Metcon 21-15-9 Power Clean Push Ups

Flexibility/Mobility to be looked at pre workout. Metcon For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings 24kg/16kg 50 Lunges 50 Knees to elbows 50 Push press 24kg/16kg 50 Back extensions 50 Ball Slams 50 Burpees 50 Double unders

Strength Front Squats 5×5 Single Leg Box Drives  3×10 Metcon For 4 cycles: AMRAP in 3 mins of: 3 Toes-to-bars 6 Pistols (Alternating Legs) 9 Burpees Rest 1 minute between each cycle. For each cycle continue the AMRAP.  

Strength Find your 1 rep Max Floor Press (10mins ) Dips 3×10 Tricep Dips 3xMax   Metcon 12 Min Amrap of 5 Pull 10 Push Up 15 Squats

Strength Deadlift 5×5 Complete 100 Knee to Elbow Before Strength Section is Completed. RDL’S 3×10 5 Rounds For Time of Run 200m 30 Jumping Squats 1 Minute Wall Sit