Wods and News - METTA BOX Personal Training & CrossFit

Wods and News


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--- BANK HOLIDAY WORKOUT AT 5PM  ---

--- HOME WORKOUT  ---

PERFORMANCE

RUN 5K FOR TIME

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

Movement/Strength
Deficit Deadlift 4 x 5
Dumbbell Strict Press/Handstand Push Ups @ 4 x 10/5
GHD Sit Ups 4 x 10
Skill Development
Squat Clean 3 x 5
WoD
21-15-9
Deadlift
Burpee

---  WORKOUT OF THE DAY  ---

PERFORMANCE +

WoD
Teams of 3
3 Rounds (30 Minute Cap):
400 Meter Team Run
60 Box Jump Overs

Directly Into...

21 Clean and Jerks (60/40)
21 Clean and Jerks (70/50)
21 Clean and Jerks (80/55)
21 Clean and Jerks (90/60)
21 Clean and Jerks (100/70)

PERFORMANCE

WoD
Teams of 3
3 Rounds (30 Minute Cap):
400 Meter Team Run
60 Box Jump Overs

Directly Into...

21 Clean and Jerks (30/20)
21 Clean and Jerks (40/30)
21 Clean and Jerks (50/35)
21 Clean and Jerks (60/40)
21 Clean and Jerks (70/50)

FITNESS

WoD
Teams of 3
3 Rounds (30 Minute Cap):
400 Meter Team Run
60 Box Jump Overs

Directly Into...

21 Hang Clean and Jerks (20/15)
21 Clean and Jerks (30/20)
21 Clean and Jerks (30/20)
21 Clean and Jerks (40/30)
21 Clean and Jerks (50/35)

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

Movement/Strength
Deficit Deadlift 4 x 5
Dumbbell Strict Press/Handstand Push Ups @ 4 x 10/5
GHD Sit Ups 4 x 10
Skill Development
Squat Clean 3 x 5
WoD
21-15-9
Deadlift
Burpee

---  WORKOUT OF THE DAY  ---

PERFORMANCE+

WoD
AMRAP 12
12/9 Calorie Row
10 Chest to Bar Pull Ups

PERFORMANCE

WoD
AMRAP 12
12/9 Calorie Row
10 Pull Ups

FITNESS

WoD
AMRAP 12
12/9 Calorie Row
10 Banded Pull Ups

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---  PERSONAL TRAINING PROGRAM  ---
Wednesday/Thursday

Movement/Strength
Close Grip Bench Press 4 x 5
Pull Ups/Ring Muscle Ups @ 4 x 5
Skill Development
Hang Power Snatch 3 x 5
WoD
3 Rounds
1 Minute Bike
1 Minute Pull Up/Muscle Up
1 Minute Floor Press / Push Up

---  WORKOUT OF THE DAY  ---

PERFORMANCE+

WoD
21 Power Snatch (60/40)
80 Double Unders
15 Power Snatch (60/40)
80 Double Unders
9 Power Snatch (60/40)
80 Double Unders

PERFORMANCE

WoD
21 Power Snatch (50/35)
50 Double Unders
15 Power Snatch (50/35)
50 Double Unders
9 Power Snatch (50/35)
50 Double Unders

FITNESS

WoD
21 Power Snatch (30/20)
70 Single Unders
15 Power Snatch (30/20)
70 Single Unders
9 Power Snatch (30/20)
70 Single Unders

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---  PERSONAL TRAINING PROGRAM  ---
Wednesday/Thursday

Movement/Strength
Close Grip Bench Press 4 x 5
Pull Ups/Ring Muscle Ups @ 4 x 5
Skill Development
Hang Power Snatch 3 x 5
WoD
3 Rounds
1 Minute Bike
1 Minute Pull Up/Muscle Up
1 Minute Floor Press / Push Up

---  WORKOUT OF THE DAY  ---

PERFORMANCE+

WoD
For time in a weighted vest
30 Air Squats
Run 800m
30 Air Squats
Run 600m
30 Air Squats
Run 400m
30 Air Squats
Run 200m
30 Air Squats

PERFORMANCE

WoD
For time
30 Air Squats
Run 800m
30 Air Squats
Run 600m
30 Air Squats
Run 400m
30 Air Squats
Run 200m
30 Air Squats

FITNESS

WoD
For time
30 Box Squats
Run 400m
30 Box Squats
Run 400m
30 Box Squats
Run 400m
30 Box Squats
Run 400m
30 Box Squats

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---  PERSONAL TRAINING PROGRAM  ---
Monday/Tuesday

Movement/Strength
Low Box Back Squat 4 x 5
Snow Angles @ 4 x 10
Skill Development
Split Jerk 3 x 5
Push Up Strength 3 x 5 (add plates if 5 is easy)
WoD
AMRAP 7
7/7  Calorie Row
7 Double Dumbbell Low Box Squats

---  WORKOUT OF THE DAY  ---

PERFORMANCE+

WoD
AMRAP 20
30 Kettlebell Swings (32/24)
30 Single Arm KB Overhead Lunge (32/24)
21/15 Calorie Row
30 Toes to Bar

PERFORMANCE

WoD
AMRAP 20
30 Kettlebell Swings (24/16)
30 Single Arm KB Overhead Lunge (24/16)
21/15 Calorie Row
30 Toes to Bar

FITNESS

WoD
AMRAP 20
30 Kettlebell Swings (16/8)
30 Single Arm KB Overhead Lunge (16/8)
21/15 Calorie Row
30 Ab Mat Sit Ups

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