Wods and News - METTA BOX Personal Training & CrossFit

Wods and News


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

Movement/Strength
Sumo/Stiff Legged Deadlift 4 x 5
Box Jumps @ 4 x 5
Skill Development
Power Clean 3 x 5
Handstand Hold/Walk/Balance
WoD
AMRAP 7
10/7  Calorie Row
15 Wall Balls

---  WORKOUT OF THE DAY  ---

PERFORMANCE+

WoD
Teams of three (30 Minute Time Cap)

3 Rounds:
50 Dumbbell Box Step Overs (22.5s/15s)
30 Dumbell Snatch (22.5/15)
200 Double Unders

21 Power Snatch(40/30)
21 Power Snatch(50/35)
21 Power Snatch(60/40)
21 Power Snatch(70/50)
21 Power Snatch(80/55)

PERFORMANCE

WoD
Teams of three (30 Minute Time Cap)

3 Rounds:
50 Dumbbell Box Step Overs (15s/10s)
30 Dumbell Snatch (15s/10s)
200 Double Unders

21 Power Snatch(20/10)
21 Power Snatch(30/20)
21 Power Snatch(40/30)
21 Power Snatch(50/35)
21 Power Snatch(60/40)

FITNESS

WoD
Teams of three (30 Minute Time Cap)

3 Rounds:
50 Dumbbell Box Step Overs
30 Dumbell Snatch (10/8)
300 Single Unders

21 Muscle Snatch(20/10)
21 Power Snatch(20/10)
21 Power Snatch(30/20)
21 Power Snatch(40/30)
21 Power Snatch(50/35)

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

Movement/Strength
Sumo/Stiff Legged Deadlift 4 x 5
Box Jumps @ 4 x 5
Skill Development
Power Clean 3 x 5
Handstand Hold/Walk/Balance
WoD
Tabata Power Clean/Power Snatch
Tabata Sit Ups

---  WORKOUT OF THE DAY  ---

PERFORMANCE+

5 Rounds for Time

15 Dumbell Hang Squat Cleans (22.5/15)
15 Dumbbell Push Press (22.5/15)
Row 300m

PERFORMANCE

5 Rounds for Time

15 Dumbell Hang Squat Cleans (15/10)
15 Dumbbell Push Press (15/10)
Row 300m

FITNESS

5 Rounds for Time

15 Dumbell Hang Squat Cleans (10/8)
15 Dumbbell Push Press (10/8)
Row 300m

Dates for your Diary

Saturday 31st @ 5:30pm - Crazy Golf at Raven Meadow Worcester - WR38SA

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

Movement/Strength
Bench/Strict Press 4 x 5
Box Step Ups @ 4 x 8
Skill Development
Power Snatch 3 x 3
Ring Dips 3 x 5
WoD
Air Bike Sprints x 10
20 Seconds on
40 Seconds off

---  WORKOUT OF THE DAY  ---

PERFORMANCE+

Build to a 5RM
Sumo Deadlift

AMRAP 7
10 Deadlift (110/80)
10 Burpees over the Bar

PERFORMANCE

Build to a 5RM
Sumo Deadlift

AMRAP 7
10 Deadlift (100/80)
10 Burpees over the Bar

FITNESS

Build to a 5RM
Sumo Deadlift

AMRAP 7
10 Deadlift (60/40)
10 Athletic Burpees

Dates for your Diary

Saturday 31st @ 5:30pm - Crazy Golf at Raven Meadow Worcester - WR38SA

- No Comments - Click to get involved

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

Movement/Strength
Bench/Strict Press 4 x 5
Box Step Ups @ 4 x 8
Skill Development
Power Snatch 3 x 3
Ring Dips 3 x 5
WoD
Air Bike Sprints x 10
20 Seconds on
40 Seconds off

---  WORKOUT OF THE DAY  ---

PERFORMANCE+

Tabata
Tabata Strict Chest to Bar Pull Ups
Tabata Row
Tabata Strict Hand Stand Push Ups
Tabata Row

PERFORMANCE

Tabata
Tabata Strict Pull Ups
Tabata Row
Tabata Push Ups
Tabata Row

FITNESS

Tabata
Tabata Banded Strict Pull Ups
Tabata Row
Tabata Floor Press (10s,8s)
Tabata Row

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

Movement/Strength
Tempo Back Squat 4 x 5  @ 33X0
Single Arm Dumbbell Press @ 4 x 8
Skill Development
Pausing Push Jerks 3 x 5
Strict Pull Ups 4 x 5
WoD
21-15-9
KB Swings
Goblet Squat

---  WORKOUT OF THE DAY  ---

PERFORMANCE+

Build to a heavy
2 x Power Clean + 1 x Jerk

Grace (Benchmark Series)
For Time
30 Clean & Jerks (60/40)

PERFORMANCE

Build to a heavy
2 x Power Clean + 1 x Jerk

Grace (Benchmark Series)
For Time
30 Clean & Jerks (50/35)

FITNESS

Build to a heavy
2 x Power Clean + 1 x Jerk

Grace (Benchmark Series)
AMRAP 5
Clean & Jerks (30/20)

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

Movement/Strength
Temp Back Squat 4 x 5  @ 33X0
Single Arm Dumbbell Press @ 4 x 8
Skill Development
Pausing Push Jerks 3 x 5
Strict Pull Ups 4 x 5
WoD
21-15-9
KB Swings
Goblet Squat

---  WORKOUT OF THE DAY  ---

PERFORMANCE+

WoD
3 Rounds for time:
400m Run
12 Dumbbell Snatches (22.5/15)
21 Single Arm Dumbbell Squats (22.5/15)

PERFORMANCE

WoD
3 Rounds for time:
400m Run
12 Dumbbell Snatches (15/10)
21 Single Arm Dumbbell Squats (15/10)

FITNESS

WoD
3 Rounds for time:
400m Run
12 Dumbbell Snatches (10/8)
21 Single Arm Dumbbell Squats (10/8)

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