Saturday 21/09/2019 - METTA BOX Personal Training & CrossFit

Saturday 21/09/2019

Friday September 20, 2019 | Posted at 4:30 pm | By Mike Jones
September 20, 2019 @ 4:30 pm

---  PERSONAL TRAINING PROGRAM  ---
Friday/Saturday

PERFORMANCE+

Movement/Strength
Deficit Deadlift 4 x 3
Single Arm Deficit Ring Rows (4 x 5) each arm
Weighted Toes to Bar 4 x 10
Skill Development
Ring Muscle Up
WoD or GSW
AMRAP 8
8 Deadlifts
8 Muscle Ups

PERFORMANCE

Movement/Strength
Deficit Deadlift 4 x 5
Single Arm Ring Rows 4 x 4 (each arm)
GHD Sit Ups 4 x 10

Skill Development
False Grip Ring Pull Up
WoD
AMRAP 8
8 Deadlifts
8 Pull Ups

FITNESS

Movement/Strength
Deficit Deadlift 4 x 8
Single Arm Ring Rows 4 x 4 (each arm)
GHD Sit Ups 4 x 10

Skill Development
Ring Muscle Up Transitions
WoD
AMRAP 8
8 Cal Bike/Row
8 Deadlifts
8 Ring Rows

---  WORKOUT OF THE DAY  ---

PERFORMANCE+

WoD
In teams of three (35 Minute Time Cap)
Buy In:
800m Team Run with 1 x Wall Ball(12/9):
Then:
4 Rounds
30 Power Snatch
50 Wall Balls (12/9)
30 Power Cleans
50 Wall Balls (12/9)

Round 1 - (40/30)
Round 2 - (50/35)
Round 3 - (60/40)
Round 4 - (70/50)

 

PERFORMANCE

WoD
In teams of three (35 Minute Time Cap)
Buy In:
800m Team Run with 1 x Wall Ball(12/9):
Then:
4 Rounds
30 Power Snatch
50 Wall Balls (9/6)
30 Power Cleans
50 Wall Balls (9/6)

Round 1 - (30/20)
Round 2 - (40/30)
Round 3 - (50/35)
Round 4 - (60/40)


FITNESS

WoD
In teams of three (35 Minute Time Cap)
Buy In:
800m Team Run with 1 x Wall Ball(9/6):
Then:
4 Rounds
30 Hang Power Snatch
50 Wall Balls (6/3)
30 Hang Power Cleans
50 Wall Balls (6/3)

Round 1 - (20/10)
Round 2 - (25/15)
Round 3 - (30/20)
Round 4 - (40/30)

 

-- ATHLETE CLUB --

PERFORMANCE

Practice
Handstand Push Ups
Butterfly Pull Ups

EmoM 10
10 Handstand Push ups
EmoM 10 
10 Pull Ups
EmoM 10
1 Power Clean, 1 Squat Clean, 1 Split Jerk (60/40kg)
10 Minutes to Establish
1 Rep Max Snatch from Blocks

PERFORMANCE

Practice
Handstand Push Ups
Butterfly Pull Ups

EmoM 10
7 Handstand Push ups
EmoM 10 
7 Pull Ups
EmoM 10
1 Power Clean, 1 Squat Clean, 1 Split Jerk (50/35kg)
10 Minutes to Establish
1 Rep Max Snatch from Blocks

FITNESS

Practice
Handstand Push Ups
Butterfly Pull Ups

EmoM 10
5 Seated Dumbbell Press
EmoM 10 
1-3 strict banded Pull ups
EmoM 10
1 Power Clean, 1 Squat Clean, 1 Split Jerk (40/30kg)
10 Minutes to Establish
1 Rep Max Snatch from Blocks

Dates for Your Diary

Saturday 28th - Indoor Climbing at Worcester Red Point (Time TBC)