Week Beginning 20/11/2017

Monday 20/11/2017

Strength
12 Minutes to find a heavy Hang Clean double
Rest 2 minutes, Then
EMOM x 6
Hang Clean x 4-6 @ 60% of above

MetCon
4 Rounds
In a 4 Minute Window
Wall Ball x 21 (9/6)
KBS x 21 (24/16)
Box Jump x 21 (24/20)
Max Cals in remaining time

Accessory
DU x 200

 

Tuesday 21/11/2017

Gymnastics
EMOM x 16
Odd: Wall Walk + Shoulder Taps x 6 e/s
Even: Hip to Ring x 6

MetCon
10,9,8,..3,2,1
Push Jerk (70/45)
T2B

Accessory
Hollow Hold
4 x 20 on/20 off
Arch Hold
4 x 20 on/20 off

 

Wednesday 22/11/2017

Strength
Strict Press
6 x 2*

*ME PP immediately after last set

MetCon
“16.3”
AMRAP x 7 min
Power Snatch x 10 (35/25)
Bar MU x 3

Accessory
Glute Ham Raises

 

Thursday 23/11/2017

Strength
Back Squat 3 x 6 [3,2,0,1]

MetCon
C2B x 30
DU x 90
Dead Lift x 30 (105/70)
DU x 90

Accessory
A1. Seated Banded Row 4 x 12
A2. Horizontal to Floor Ring Row 4 x 8

 

Friday 24/11/2017

Strength
Performance
4 Rounds
Strict Pull up x 8-12
Rest 10 Seconds
Strict Chin up x 4-10
Rest x 3 Minutes

Fitness
A1. Rack Pull ups 4 x Max -1
B1. Ring Row 4 x 6-10

MetCon
AMRAP x 15 Mins
Back Squat x 5 (120/80)
Push up x 20

 

Saturday 25/11/2017

Strength
6 Rounds
Tyre Slams x 20
Keg C&P x 8

MetCon
Bar Hang x 6 Minutes
Every time you come off the bar perform
Burpee x 10
Wall Ball x 15

Accessory
A1. Bench Press 3 x 8-12
A2. Barbell Row 3 x 8-12

Week Beginning 13/11/2017

Monday 13/11/2017

Strength
Strict Press
6 x 3*

*ME PP immediately after last set

MetCon
AMRAP x 8 Mins
Rope Climb x 2
Sit up x 15

Accessory
Pallof Press
3 x 8 E/S

 

Tuesday 14/11/2017

Strength
Performance
4 Rounds
Strict Pull up x 8-12
Rest 10 Seconds
Strict Chin up x 4-10
Rest x 3 Minutes

Fitness
A1. Rack Pull ups 4 x Max -1
B1. Ring Row 4 x 6-10

MetCon
“Death By Front Squat & Burpee”

Performance
Front Squat x 1,2,3,4,5,… & Burpee x 1,2,3,4,5,… (52.5/35)

Fitness
Odd: Front Squat x 1,3,5,7,9…
Even: Burpee x 2,4,6,8,10…

Accessory
A1. Double DB Row 4 x 12
A2. Face Pulls 4 x 15

 

Wednesday 15/11/2017

Strength
Performance
Every 90s x 8
3 Position Clean (Mid Thigh, Knee, Floor) x 1

Fitness
Every 90s x 8
2 Pause Clean (Knee, Launch)

MetCon
21/15/9
STOH (52.5/35)
T2B
KBS (24/16 – ‘Murica)

Accessory
DU x 200

 

Thursday 16/11/2017

Strength
6 Rounds
Farmers Carry x 50m
Chin up x 3

MetCon
ABC x 15/10
Burpee Box Jump over x 15 (30/24)
Wall Ball x 15 (9/6)
Burpee Box Jump over x 15 (30/24)
Power Snatch x 15 (30/20)
Burpee Box Jump over x 15 (30/24)
Power Clean x 15 (40/30)

 

Friday 17/11/2017

Strength
Back Squat 3 x 6 [3,2,0,1]

MetCon
In 2 Teams, complete 2 rounds each of Object Carry x 25m

Accessory
Sled Push x 10

 

Saturday 18/11/2017

Strength
Performance
15 Minutes to work up to a heavy
Power Snatch + 2 Hang Snatch

Fitness
15 Minutes to work up to a heavy
Power Snatch + Hang Power Snatch + OHS

MetCon
“Christine”
3 Rounds
Row x 500m
Dead Lift x 12 (BW)
Box Jump x 21

Week Beginning 06/11/2017

Monday 06/11/2017

Strength
Performance
4 Rounds
Strict Pull up x 8-12
Rest 10 Seconds
Strict Chin up x 4-10
Rest x 3 Minutes

Fitness
A1. Rack Pull ups 4 x Max -1
B1. Ring Row 4 x 6-10

MetCon
4 Rounds
Burpee x 20
KBS x 30 (28/20)
Unbroken DU x 40

 

Tuesday 07/11/2017

Strength
6 Rounds
Keg Clean & Press x 6-8
Suitcase Carry x 25m E/S

MetCon
AMRAP x 9
Thruster x 3 (52.5/35)
T2B x 9

Accessory
A1. Seated Banded Row 4 x 12
A2. Horizontal to Floor Ring Row 4 x 8

 

Wednesday 08/11/2017

Strength
Strict Press 7×3*

*ME PP immediately after last set

MetCon
4 Rounds
Wall Ball x 25
Pull up x 20

Accessory
Glute Ham Raises

 

Thursday 09/11/2017

Strength
Back Squat 3 x 6 [3,2,0,1]

MetCon
AMRAP x 12
DB Snatch x 10
DU x 50

Accessory
Weighted Sit-ups
3 x 8-12

 

Friday 10/11/2017

Strength
Performance
Work up to a heavy Dip Snatch + OHS

Fitness
Work up to a heavy Dip Power Snatch + OHS

MetCon
Max HSPU in 60s
Then
2 Rounds
Power Clean x 21 (70/45)
Burpee Over Bar x 15
Muscle Up x 9

Accessory
200 Double Unders

 

Saturday 11/11/2017

MetCon
Every 3 Mins x 5
Rope Climb x 2
Row x 400m/300m
Then
Every 3 Mins x 5
Clean & Jerk x 5 (70/45)
Then
Every 3 Mins x 5
Burpee Box Jump x 10
DU x 30

Week Beginning 30/10/2017

Monday 30/10/2017

Bank Holiday

 

Tuesday 31/10/2017

MetCon
“15.1”
AMRAP x 9 Min
T2B x 15
Dead Lift x 10 (52.5/35)
Snatch x 5
Then
6 Minutes to find 1RM C&J

Strength
Performance
Hang Clean 6 x 2 @ 80% of above

Fitness
Pause Power Clean (2s @ knee) 8 x 1 @ 80% of above

Accessory
ME Bar Hang
Then
A1. Double DB Row 4 x 12
A2. Face Pulls 4 x 15

 

Wednesday 01/11/2017

Strength
Back Squat 3 x 6 [3,2,0,1]

MetCon
Power Clean x 21/15/9 (60/40)
Handstand Walk x 30′
Cal Row x 15/12/9
Handstand Walk x 30′

Accessory
Glute Ham Raises

 

Thursday 02/11/2007

Strength
Performance
4 Rounds
Strict Pull up x 8-12
Rest 10 Seconds
Strict Chin up x 4-10
Rest x 3 Minutes

Fitness
A1. Rack Pull ups 4 x Max -1
B1. Ring Row 4 x 6-10

MetCon
Press x 10 (52.5/35)
OHS x 15
Push Press x 20
Front Squat x 25
Push Jerk x 30
Back Squat x 35

Accessory
Wall Walk Bridge
5 x 20 on/20 off

 

Friday 03/11/2007

MetCon
AMRAP x 35 Min
Row x 500m/400m
KBS x 50 (28/20)
Rope Climb x 5/3
Burpee x 50
DU x 100
Wall Ball x 50 (9/6)
ABC x 20/14
T2B x 50

Accessory
Spend 6 minutes Working on Grip based Gymnastic progressions

 

Saturday 04/11/2007

Strength
Strict Press 6 x 4*

*ME PP immediately after last set

MetCon
Dead Lift x 10,9,8,7…3,2,1
Sit up x 10,9,8,7…3,2,1
Double Under x 21

Accessory
A1. Bench Press 3 x 8-12
A2. Barbell Row 3 x 8-12

Week Beginning 23/10/2017

Monday 23/10/2017

Strength
Performance
EMOM x 12
Hang Snatch x 2

Fitness
EMOM x 12
Power Snatch + Hang Power Snatch + OHS

MetCon
AMRAP x 15
Box Jump x 10 (24/20)
Push up x 15
KBS x 20 (28/20)

Accessory
A1. Seated Banded Row 4 x 12
A2. Horizontal to Floor Ring Row 4 x 8

 

Tuesday 24/10/2017

Strength
Back Squat 3 x 6 [3,2,0,1]

MetCon
12/9/6/3/6/9/12
T2B
Bar Touch Burpee

Accessory
Glute Ham Raises

 

Wednesday 25/10/2017

Strength
6 Rounds
Keg C&J x 6
Tyre Flips x 45 seconds

MetCon
2 Rounds
In 3 mins
Row x 500m
AMRAP Pull up
Rest x 1 Min
In 3 mins
Row x 500m
AMRAP C&J (70/45)
Rest x 1 Min

Accessory
Side Plank Lifts
3 x 5-10 E/S

 

Thursday 26/10/2017

Strength
Strict Press 5 x 5*

*ME PP immediately after last set

MetCon
10 Rounds
Front Rack Lunge x 5/5 (52.5/35)
Sit up x 10

Accessory
Double Under Practice

 

Friday 27/10/2017

MetCon
21/15/9
Cal Row
Thruster (45/30)

Rest x 10 Min

Every 2 Mins x 4-6
Rope Climb x 1-2
Sandbag Carry x 100m

Accessory
Head Stand Practice

 

Saturday 28/10/2017

Strength
Performance
4 Rounds
Strict Pull up x 8-12
Rest 10 Seconds
Strict Chin up x 4-10
Rest x 3 Minutes

Fitness
A1. Rack Pull ups 4 x Max -1
B1. Ring Row 4 x 6-10

MetCon
AMRAP x 18 Min
Snatch x 5 (52.5/35)
Wall Ball x 15
Rest x 60s

Accessory
A1. Bench Press 3 x 8-12
A2. Barbell Row 3 x 8-12

Week Beginning 16/10/2017

Monday 16/10/2017

Strength
Back Squat
3 x 6 [3,2,0,1]

MetCon
21/15/9
Pull up
T2B
*3 Burpees Every Time You Break

Accessory
Glute Ham Raises

 

Tuesday 17/10/2017

Strength
Every 3 Minutes x 4
Strict Press x 6*

*ME PP immediately after last set

MetCon
2 Rounds
Power Clean x 30 (70/45)
Burpee OB x 30

Accessory
Hollow Hold
4 x 20 on/20 off
Arch Hold
4 x 20 on/20 off

 

Wednesday 18/10/2017

Strength
Performance
4 Rounds
Strict Pull up x 8-12
Rest 10 Seconds
Strict Chin up x 6-10
Rest x 3 Minutes

Fitness
A1. Rack Pull ups 4 x Max -1
B1. Ring Row 4 x 6-10

MetCon
ABC x 15
Then
10 Rounds
Wall Ball x 9 (9/6)
DU x 30

Accessory
A1. Double DB Row 4 x 12
A2. Face Pulls 4 x 15

 

Thursday 19/10/2017

Strength
Performance
Snatch
Establish 1RM for the day

Fitness
Work up to a heavy Power Snatch + OHS

MetCon
AMRAP x 14
KBS x 15 (24/16 – ‘Murica)
Muscle up x 5
Sit up x 15

Accessory
Double Under Practice
or
Handstand Practice

 

Friday 20/10/2017

Strength
6 Rounds
Sand Bag Carry x 50m
Rope Climb x 1-2

MetCon
“Jackie”
Row x 1000m
Thruster x 50 (20/15)
Pull up x 30

Accessory
A1. Bench Press 3 x 8-12
A2. Barbell Row 3 x 8-12

 

Saturday 21/10/2017

Strength
Performnce
Clean
Establish 1RM for the day

Fitness
Work up to a heavy Power Clean + Front Squat

MetCon
EMOM x 20
Odd: Burpee x 10
Even: Cal Row x 10
Rest x 3 Min
Run x 1km

Accessory
Face Pulls x 50

Week Beginning 09/10/2017

Monday 09/10/2017

Strength
A1. Pull up 6 x 3-6
A2. Banded Horizontal Row 3 x 8-12

MetCon
KB Snatch x 50/40/30 (24/16)
Rope Climb x 5/4/3

Accessory
Plank Rotations 3 x 30s

 

Tuesday 10/10/2017

Strength
Establish 1RM Front Squat

MetCon
Push Press x 21/15/9 (50/35)
DU x 60
T2B x 21/15/9

Accessory
ABC x 50

 

Wednesday 11/10/2017

Strength
Strict Press 5,5,5,5
Push Press 5,5,5,5

MetCon
AMRAP x 10
Burpee Box Jump x 3,6,9,12…
Dead Lift x 3,6,9,12… (100/65)

Accessory
DU x 200

 

Thursday 12/10/2017

Strength
In 15 Minutes, work up to a heavy
Power Clean + Hang Clean + Dip Drive

MetCon
HSPU x 15/12/9/6/3
Muscle Up x 3

Accessory
GHD Sit up 3 x 5-12
GHD Hip Extension 3 x 5-12

 

Friday 13/10/2017

Strength
6 Rounds
Farmers Carry x 50m
DB Bench x 10

MetCon
AMRAP x 15
KBS x 15
Plate Burpee x 5
OH Alternating Lunge x 10/10 (15/10)

 

Saturday 14/10/2017

Annual Inhouse Mixed Pairs Competition

Week Beginning 02/10/2017

Monday 02/10/2017

Strength
EMOM x 6
No Foot Power Snatch x 4
Then, build up to a heavy single of
Snatch High Pull + Hang Snatch High Pull + Hang Snatch

MetCon
Row 1km
Then
3 Rounds
Pull up x 25
Push Jerk x 7 (80/52.5)

Accessory
DU x 200

 

Tuesday 03/10/2017

MetCon
Burpee x 50
Box Jump x 50 (24/20)
Power Snatch x 50 (40/30)
Wall Ball x 50 (9/6)
Power Clean x 50 (50/35)
Sit up x 50
Dead Lift x 50 (60/40)
Burpee x 50

Accessory
ABC x 50

 

Wednesday 04/10/2017

Strength
A1. Skater Squat 2 x 6/6
B1. Dumbbell Reverse Lunges 4 x 10/10

MetCon
DB Snatch Left Hand x 21/15/9 (25/15)
Bar MU x 3
DB Snatch Right Hand x 21/15/9 (25/15)
Bar Mu x 3

Accessory
GHD Sit up 3 x 5-12
GHD Hip Extension 3 x 5-12

 

Thursday 05/10/2017

Strength
6 Rounds
Farmers Carry x 50m
Tyre Slams x 30

MetCon
In Teams of 2 AMRAP 16 Mins
Row x 20 Cal
Thruster x 10 (45/30)
Wall Walk x 5

Accessory
Plank Rotations 3 x 30s

 

Friday 06/10/2017

Strength
RDL 5 x 5

MetCon
5 Rounds
Rope Climb x 3
Ring Dip x 6
Burpee x 9
Rest x 60s

Accessory
Sled Push x 10

 

Saturday 07/10/2017

Strength
A1. Chin up 4 x 4-6
A2. 1 Arm Row 4 x 8-12

MetCon
Run x 1 Mile
C&J x 30 (60/40)
Run x 1 Mile

Week Beginning 25/09/2017

Monday 25/09/2017

MetCon
“Rowing Cement Mixer”
7 Rounds Every 3 Minutes start a new round
Row x 400m
T2B x 12

Strength
6 Rounds
A1. Peg Board Practice/Rope Climb Practice
A2. TGU x 2/2

 

Tuesday 26/09/2017

Gymnastics
EMOM x 6
Hollow Hold x 20s

EMOM x 6
Beat Swing x 6-10 – increase range each set

EMOM x 6
Hip to bar x 3-6

EMOM x 6
Bar MU x 2-5

MetCon
AMRAP x 10 Min
American Swing x 25 (24/16)
KB Thruster x 12/12

Accessory
DU x 200

 

Wednesday 27/09/2017

Strength
Every 4 Mins x 3
Front Squat x 1,1,ME

MetCon
21/15/9
Wall Ball (9/6)
Dead Lift (60/40)

Accessory
Sled Push x 10

 

Thursday 28/09/2017

MetCon
“Death by Power Cleans”
~60%

Strength
A1. Barbell Row (Supine Grip) 3 x 12
A2. Banded Pull Down 3 x 8-15
A3. Ring Dip 3 x 8-12

 

Friday 29/09/2017

Strength
EMOM x 15
Hang Snatch x 1-2

MetCon
Burpee x 100
– Run x 100m every 2 mins –

Accessory
Every 3 Mins x 5
Rope Climb x 2
AB Cal x 20

 

Saturday 30/09/2017

Strength
Pick a lift and establish a 1 or 3 RM

MetCon
Clean x 9/7/5 (80/60)
DU x 100

Week Beginning 18/09/2017

Monday 18/09/2017

Gymnastics
Spend 12 minutes working on Frog Stand progressions

MetCon
“Ham Sandwich”
Wall Ball x 50 (9/6)
Dead Lift x 25 (100/65)
Wall Ball x 50 (9/6)
– EMOM Burpee x 5 –

Accessory
Plank Rotations 3 x 30s

 

Tuesday 19/09/2017

Skill
EMOM x 10
Power Clean x 7 (~65%)

MetCon
“Annie”
50/40/30/20/10
Double Unders
Sit up

Accessory
Sled Push x 10

 

Wednesday 20/09/2017

MetCon
Front Rack Lunges x 80 (50/33)
Burpee OB x 70
Cal Row x 60

Strength
6 Rounds
A1. Farmers Carry x 100′
A2. Chin up x 3

 

Thursday 21/09/2017

Strength
A1. Barbell Row (Supine Grip) 3 x 12
A2. Banded Pull Down 3 x 8-15
A3. Ring Dip 3 x 8-12

MetCon
3 Rounds
GTOH x 15 (52/35)
Burpee OB x 15

Accessory
Face Pulls x 50

 

Friday 22/09/2017

Strength
Every 4 Mins x 3
Front Squat x 2

MetCon
27/21/15/9
Wall Ball
DU

Accessory
Sandbag Hold x 5 Min

 

Saturday 23/09/2017

Skill
Work up to a Heavy
Push Press + 2 Push Jerk

MetCon
“11.4”
Burpee OB x 60
OHS x 30 (40kg)
MU x 10

Accessory
Row x 500m