Wods and News - METTA BOX Personal Training & CrossFit

Wods and News


Find Out More

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

PERFORMANCE +

Movement/Strength
Romanian Deadlifts 4 x 6
Pistol Squats (Weighted) 4 x 8
Skill
Deficit Hand Stand Push ups
WoD
10 Rounds
5 Deadlifts
5 Handstand Push ups

PERFORMANCE

Movement/Strength
Romanian Deadlifts 4 x 6
Pistol Squats (Weighted) 4 x 8
Skill
Hand Stand Push ups
WoD
10 Rounds
5 Deadlifts
5 Handstand Push ups

FITNESS

Movement/Strength
Romanian Deadlifts 4 x 6
Pistol Squats (Weighted) 4 x 8
Skill
Hand Stand Holds
WoD
10 Rounds
5 Deadlifts
5 Push ups

---  WORKOUT OF THE DAY  ---

PERFORMANCE +
"High Flyer"

"WOD"
AMRAP 12:
3 Legless Rope Climbs
20 Box Jumps (30"/24")

PERFORMANCE
"High Flyer"

"WOD"
AMRAP 12:
3 Rope Climbs
20 Box Jumps (24"/20")

FITNESS
"High Flyer"

"WOD"
AMRAP 12:
3 Lying to Standing Rope Climbs
20 Box Jumps (20"/16")

Dates for Your Diary

Saturday 26th October - Mettabox Halloween Teams of Three Throwdown - Fancy Dress
Saturday 7th December -
Mettabox Christmas Party & Annual Awards - Gaudet Luce Golf Club - £30.00 per person

- No Comments - Click to get involved

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

PERFORMANCE +

Movement/Strength
Romanian Deadlifts 4 x 6
Pistol Squats (Weighted) 4 x 8
Skill
Deficit Handstand Push ups
WOD
10 Rounds
5 Deadlifts
5 Handstand Push ups

PERFORMANCE

Movement/Strength
Romanian Deadlifts 4 x 6
Pistol Squats (Weighted) 4 x 8
Skill
Handstand Push ups
WOD
10 Rounds
5 Deadlifts
5 Handstand Push ups

FITNESS

Movement/Strength
Romanian Deadlifts 4 x 6
Pistol Squats (Weighted) 4 x 8
Skill
Handstand Holds
WOD
10 Rounds
5 Deadlifts
5 Push ups

---  WORKOUT OF THE DAY  ---

PERFORMANCE +

WoD
"Pairs"
AMRAP 30:
50 Burpees
400m Run together
50 Kettlebell Swings (24/16)
400m Run together
50 Pull ups
400m Run together
50 Push ups
400m Run together
(Wear a vest)

 

PERFORMANCE 

WoD
"Pairs"
AMRAP 30:
50 Burpees
400m Run together
50 Kettlebell Swings (24/16)
400m Run together
50 Pull ups
400m Run together
50 Push ups
400m Run together

 

FITNESS 

WoD
"Pairs"
AMRAP 30:
50 Athletic Burpees
400m Run together
50 Kettlebell Swings (16/10)
400m Run together
50 Ring Rows
400m Run together
50 Knee Push ups
400m Run together
(Scale the run distance as required)

 

Dates for Your Diary

Saturday 26th October - Mettabox Halloween Teams of Three Throwdown - Fancy Dress
Saturday 7th December - Mettabox Christmas Party & Annual Awards -Gaudet Luce Golf Club £30.00 per person

- No Comments - Click to get involved

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

 

PERFORMANCE +

Movement/Strength
Tempo Front Squats 4 x 5
Sotts Press 4 x 5
Skill
Muscle Snatch x 3
Overhead Squat x 2
Snatch Balance x 1
WoD
Goal Specific Workout

PERFORMANCE

Movement/Strength
Tempo Front Squats 4 x 6
Sotts Press 4 x 5
Skill
Muscle Snatch x 3
Overhead Squat x 2
Snatch Balance x 1
WoD
3 Rounds:
10 Power Snatches
10 Wall Balls

FITNESS

Movement/Strength
Box Front Squats 4 x 8
Banded Sotts Press 4 x 8
Skill
Muscle Snatch / Overhead Squat Complex
WoD
15 minute Row for distance

---  WORKOUT OF THE DAY  ---

PERFORMANCE +
“CrossFit Open 20.2”
AMRAP 20
4 Double Dumbbell Thrusters (22.5/15)
6 Toes to Bar
24 Double Unders

 

PERFORMANCE
“CrossFit Open 20.2”
AMRAP 20
4 Double Dumbbell Thrusters (22.5/15)
6 Toes to Bar
24 Double Unders

 

FITNESS
“CrossFit Open 20.2”
AMRAP 20
4 Double Dumbbell Thrusters (15/10)
6 Toes to Bar
36 Single Unders

Dates for Your Diary

Saturday 26th October - Mettabox Halloween Teams of Three Throwdown - Fancy Dress
Saturday 7th December -
Mettabox Christmas Party & Annual Awards - Gaudet Luce Golf Club - £30.00 per person

- No Comments - Click to get involved

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

PERFORMANCE +

Movement/Strength
Tempo Front Squats 4 x 5
Sotts Press 4 x 5
Skill
Muscle Snatch x 3
Overhead Squat x 2
Snatch Balance x 1
WoD
Goal Specific Workout

PERFORMANCE

Movement/Strength
Tempo Front Squats 4 x 6
Sotts Press 4 x 5
Skill
Muscle Snatch x 3
Overhead Squat x 2
Snatch Balance x 1
WoD
3 Rounds
10 Power Snatch
10 Wall Balls

 

FITNESS

Movement/Strength
Box Front Squats 4 x 8
Banded Sotts Press 4 x 8
Skill
Muscle Snatch & Overhead Squat Complex
WoD
15 Minute Row for Distance

 

---  WORKOUT OF THE DAY  ---

PERFORMANCE +
"Sleeping Bag"
WOD
4 Rounds:
10 Strict Chest to Bar Pull ups
200m Run
30 Ab Mat Sit ups
200m Wreck Bag Run (20/10)

 

PERFORMANCE
"Sleeping Bag"
WOD
4 Rounds:
10 Strict Pull ups
200m Run
30 Ab Mat Sit ups
200m Wreck Bag Run (20/10)

 

FITNESS
"Sleeping Bag"
WOD
4 Rounds:
10 Strict Banded Pull ups
200m Run
30 Ab Mat Sit ups
200m Wall Ball Run (3/6)

 

Dates for Your Diary

Saturday 26th Ocotber - Mettabox Halloween Teams of Three Throwdown - Fancy Dress
Saturday 7th December -
Mettabox Christmas Party & Annual Awards - Gaudet Luce Golf Club - £30.00 per person

- No Comments - Click to get involved

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

PERFORMANCE +

Movement/Strength
Push Press 4 x 910/8/6/4)
Chest to bar Pull ups
Pistol Squats
Skill
1 x Power Clean 2 x Split Jerk x 5
WoD
Goal Specific Workout

PERFORMANCE

Movement/Strength
Push Press 4 x 910/8/6/4)
Banded Pull apart's
Pistol Squats
Skill
1 x Power Clean 2 x Split Jerk x 5
WoD
AMRAP 10:
Push Press x 15
WallBall x 15

FITNESS

Movement/Strength
Push Press 4 x 910/8/6/4)
Banded Pull apart's
Pistol Squats
Skill
1 x Power Clean 2 x Split Jerk x 5
WoD
AMRAP 10:
Push Press x 15
WallBall x 15

---  WORKOUT OF THE DAY  ---

PERFORMANCE +
"Power"
WOD
3 Rounds:
15 Power Cleans (60/40)
12 Box Jumps (30"/24")

PERFORMANCE
"Power"
WOD
3 Rounds:
15 Power Cleans (50/35)
12 Box Jumps (24"/20")

PERFORMANCE
"Power"
WOD
3 Rounds:
15 Power Cleans (40/30)
12 Box Jumps (20"/16")

Dates for Your Diary

Saturday 26th October - Mettabox Halloween Teams of Three Throwdown - Fancy Dress
Saturday 7th December - Mettabox Christmas Party & Annual Awards - Gaudet Luce Golf Club - £30.00 per person

- No Comments - Click to get involved

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

PERFORMANCE +

Movement/Strength
Push Press 4 x (10/8/6/4)
Chest to bar Pull ups
Pistol Squats
Skill
1 x Power Clean 2 x Split Jerk x 5
WoD
Goal Specific Workout

PERFORMANCE

Movement/Strength
Push Press 4 x (10/8/6/4)
Banded Pull Apart's
Pistol Squats
Skill
1 x Power Clean 2 x Split Jerk x 5
WoD
AMRAP 10:
Push Press x 15
Wallball x 15

FITNESS

Movement/Strength
Push Press 4 x (10/8/6/4)
Banded Pull Apart's
Pistol Squats
Skill
1 x Power Clean 2 x Split Jerk x 5
WoD
AMRAP 10:
Push Press x 15
Wallball x 15

---  WORKOUT OF THE DAY  ---

PERFORMANCE +
WoD
"Air Conditioning"
On the 5:00 x 4 Rounds
20 Alternating Dumbbell Snatches (32/22.5)
40 Air Squats
20/15 Calorie Row

PERFORMANCE
WoD
"Air Conditioning"
On the 5:00 x 4 Rounds
20 Alternating Dumbbell Snatches (22.5/15)
40 Air Squats
20/15 Calorie Row

FITNESS
WoD
"Air Conditioning"
On the 5:00 x 4 Rounds
20 Alternating Dumbbell Snatches (15/10)
40 Air Squats
20/15 Calorie Row

Dates for Your Diary

Saturday 26th October - Mettabox Halloween Teams of Three Throwdown - Fancy Dress
Saturday 7th December -
Mettabox Christmas Party & Annual Awards - Gaudet Luce Golf Club - £30.00 per person

- No Comments - Click to get involved
Category