Week Beginning 25/06/2018

Monday 25/06/2018
Strength
Every 5 Minutes x 5 Rounds
Dead Lift x 5 (80% 5RM)
KB BU Press x 8-12 E/S
Chin up x 4-12
MetCon
21/15/9
American KBS (28/20)
Burpee
Tuesday 26/06/2018
MetCon
“Triple 2”
Row x 2 km
DU x 200
Run x 2 Miles
Wednesday 27/06/2018
Strength
Front Squat Week 9
MetCon
10 x 1 Minute Rounds
Burpee OB x 10
ME Power Snatch (70/45)
Rest x 1 Minutes between rounds
Thursday 28/06/2018
Skill
Every 2 Minutes x 8 Rounds
1. TGU x 1 + Peg Board x 1
2. TGU x 1 + Skin The Cat x 1
MetCon
AMRAP x 16 Min
Alternating DB Snatch x 16 (22.5/15)
1 Arm OH Walking Lunge x 10m
Box Jump x 16 (24/20)
1 Arm OH Walking Lunge x 10m
Friday 29/06/2018
MetCon
“Nicole”
AMRAP x 20 Min
Run x 400m
MAX Effort Pull ups
Saturday 30/06/2018
MetCon
45 minutes AMRAP
Run 800 meters
deadlifts x 10 (143/95)
Run 800m
Sit-up x 50

Week Beginning 18/06/2018

Monday 18/06/2018
Skill
5 Rounds
TGU x 1 E/S
HS Bridge x 30s
MetCon
Hang Power Snatch x 30 (30/20)
Row x 30 Cal
Hang Power Snatch x 30 (30/20)
Bike x 30 Cal
Hang Power Snatch x 30 (30/20)
Run x 800m
Tuesday 19/06/2018
Strength
6 Rounds
Back Squat x 1, Reverse Lunge x 1/1 x 6
MetCon
Thruster x 10/8/6/4/2 (60/40)
DU x 50/40/30/20/10
Wednesday 20/06/2018
Strength
Establish 5RM Dead Lift
MetCon
3 Rounds
Pull up x 9
Push Press x 12 (45/30)
Box Jump x 15 (28/20)
Thursday 21/06/2018
MetCon
In 35 Minutes
Run x 800m
Burpee x 80
Rope Climb x 8
Run x 400m
Burpee x 40
Rope Climb x 4
Then
Establish 1RM
Snatch High Pull + Snatch + OHS
Friday 22/06/2018
Strength
4 Rounds
Strict Pull up x 8-12
Rest 10 Seconds
Strict Chin up x 4-10
Rest x 3 Minutes
MetCon
AMRAP x 10 Minutes
Sit-up x 20
HSPU x 10
Saturday 23/06/2018
Strongman Saturday
In teams of 3
15 Minutes
ME Farmers Carry x 150m (BW+)
Rest x 10 Minutes
15 Minutes
ME Tyre Flips
Rest x 10 Minutes
1 Mile Run with Sandbag (12/16kg)

 

Week Beginning 11/06/2018

Monday 11/06/2018

Strength
Squat Week 7

MetCon
AMRAP x 5 Min
Dead Lift x 3 (125/82)
Push up x 7

 

Tuesday 12/06/2018

MetCon
“Nancy”
5 Rounds
Run x 400m
OHS x 15 (42/30)

 

Wednesday 13/06/2018

MetCon
Minutes 0-10
Burpee x 50

Minutes 11-25
1/2 Cindy

Minutes 26-40
21/15/9
Power Clean (52.5/35)
Thruster

 

Thursday 14/06/2018

Skill
Skin the Cat/TGU

MetCon
Row x 50/40 Cal
KBS x 45 (28/20)
Sit up x 40
Pull up x 35
Box Jump x 30 (24/20)
Bike x 25/17 Cal

 

Friday 15/06/2018

Skill
5 Rounds
A1. Rope Climb x 1-2
A2. HS Walk x ME

MetCon
Teams of 2
In 15 Minutes
Run 1 Mile (together)
Bar Facing Burpee x 100
AMRAP T2B

 

Saturday 16/06/2018

MetCon
Heavy D12 Baseline

Pullup x 12
Thruster x 12 (45/30)
Push up x 12
Thruster x 12 (45/30)
Burpee x 12
Thruster x 12 (45/30)
T2B x 12
Thruster x 12 (45/30)
Box Jump x 12 (24/20)
Thruster x 12 (45/30)
Wall Ball x 12 (9/6)
Thruster x 12 (45/30)

 

Week Beginning 04/06/2018

Monday 04/06/2018
Bank Holiday
Tuesday 05/06/2018
Skill
EMOM x 10
Odd: AKBS x 15
Even: HS Bridge Hold x 20-30s
MetCon
AMRAP x 26 Min
Deadlift x 20 (50/35)
Burpee OB x 6
HPC x 20
Burpee OB x 6
PP x 20
Burpee OB x 6
Run x 400m
Wednesday 06/06/2018
Strength
4 Rounds
Strict Pull up x 8-12
Rest 10 Seconds
Strict Chin up x 4-10
Rest x 3 Minutes
MetCon
Death by Power Clean (52/35)
Thursday 07/06/2018
Skill
T2B
MetCon
3 Rounds
Single Arm KB Thruster x 8 Right (28/20)
Ring MU x 3
Single Arm KB Thruster x 8 Left (28/20)
Ring MU x 3
Friday 08/06/2018
Strength
Front Squat Week 6
MetCon
10 Rounds
T2B x 6
Box Jump x 6 (24/20)
EMOM rest x 20s
Accessory
Max Du in 60s
Saturday 09/06/2018
MetCon
“Eva”
5 Rounds
Run x 800m
American Swing x 30
Pull up x 30

Week Beginning 28/05/2018

Monday 28/05/2018
Strength
4 Rounds
Strict Pull up x 8-12
Rest 10 Seconds
Strict Chin up x 4-10
Rest x 3 Minutes
MetCon
Every 3 minutes x 5
A
Burpee x 15
Sit-up x 15
B
Burpee x 15
Wall Ball x 15 (9/6)
Tuesday 29/05/2018
Skill
EMOM x 10
Odd: AKBS x 15
Even: HS Bridge Hold x 20-30s
MetCon
3/6/9/6/3
T2B
Box Jump (28/20)
Clean (80/52.5)
Accesory
Row x 250m
Wednesday 30/05/2018
Strength
Front Squat Week 5
MetCon
Push Press x 35 (50/40)
DU x 350
HSPU x 35
Thursday 31/05/2018
Strength
Power Clean + Cluster + Jerk
MetCon
T2B x 50
Row x 40 cal
Pull up x 30
OHS x 20 (45/30)
Friday 01/06/2018
Skill
5 Rounds
A1. Rope Climb x 1-2
A2. HS Walk x ME
MetCon
3 Rounds
Wall Ball x 25 (9/6)
Wall Ball Carry x 400m
Saturday 02/06/2018
Double Benchmark Day
MetCon A
“Helen”
Run x 400m
AKBS x 21 (24/16)
Pull up x 12
Rest x 15 minutes
MetCon B
“Annie”
50/40/30/20/10
DU
Sit up

Week Beginning 21/05/2018

Monday 21/05/2018
MetCon
“Fran”
21/15/9
Thruster (45/30)
Pull up
Tuesday 22/05/2018
Strength
4 Rounds
A1. Barbell Row x 6-10
A2. Push up x 6-10
MetCon
AMRAP x 18 min
Power Snatch x 21 (50/35)
Burpee OB x 15
Run x 200m
Wednesday 23/05/2018
Strength
6 Rounds
Back Squat x 1, Reverse Lunge x 1/1 x 6
MetCon
AMRAP x 7 Min
Dead Lift x 16 (110/72)
Bar MU x 6
Thursday 24/05/2018
MetCon
Every 2 Minutes x 4 Rounds
1. ABC x 15/10
2. T2B x 15
3. Run x 200m/150m
4. C&J x 6-10 (60/40)
5. Burpee x 20
Friday 25/05/2018
Strength
Power Snatch + Snatch
MetCon
3 Rounds
Pull up x 15
Push up x 30
KBS x 45 (28/20)
Saturday 26/05/2018
Zack Telendar & Clarence Kennedy
Olympic Lifting Seminar

Week Beginning 14/05/2018

Monday 14/05/2018
Skill
Ring Muscle Up
MetCon
Rope Climb x 6
OHS x 12 (45/30)
Pull up x 18
Front Squat x 24 (45/30)
Burpee x 30
Accessory
Accumulate 3 minutes bar hang, 3 minutes handstand hold
Tuesday 15/05/2018
Strength
4 Rounds
A1. Barbell Row x 6-10
A2. Push up x 6-10
MetCon
Partner “Cindy”
In Teams of 2 AMRAP in 20 Minutes of
Pull up x 5
Push up x 10
Air Squat x 15
Wednesday 16/05/2018
Strength
Front Squat – Week 3
MetCon
AMRAP x 16 Minutes
Dead Lift x 8 (90/60)
Box Jump x 10 (24/20)
KB Clean & Push Press x 12 (28/20)
Thursday 17/05/2018
Skill
Pull up
MetCon
Every 2 Minutes x 10
DU x 35
Thruster x 9 (45/30)
Friday 18/05/2018
Strength
3 Position Clean
MetCon
3 Rounds
MU x 6
Burpee x 24
Run x 400m
Strongman Saturday 19/05/2018
In teams of 3
In 18 Minutes Complete
ME Farmers Carry x 150m (BW+)
Rest x 5 Min
In 18 Minutes Complete
Tyre Slams x 300
Keg Clean & Press x 150
Rest x 5 Min
In 18 Minutes Complete
ME Sandbag Carry x 150m
In 2 Teams
Complete AMRAP Sled Push in 8 Minutes

Week Beginning 07/05/2018

Monday 07/05/2018
Bank Holiday
Tuesday 08/05/2018
Skill
T2B
MetCon
Thruster x 3, 6, 9, 12, 15, 12, 9, 6, 3
Run x 100m
Wednesday 09/05/2018
Strength
Front Squat Week 2
MetCon
3 Rounds
Burpee Box Jump Over x 15
American KBS x 15 (28/20)
Thursday 10/05/2018
Strength
4 Rounds
A1. Barbell Row x 6-10
A2. Push up x 6-10
MetCon
DU x 40
T2B x 18
Snatch x 12 (40/25)
DU x 40
Pull up x 14
Snatch x 10 (50/30)
DU x 40
C2B x 10
Snatch x 8 (60/35)
DU x 40
Bar MU x 6
Snatch x 6 (70/40)
Friday 11/05/2018
Skill
Pull Up
MetCon
DU x 50
1 Arm OH Lunges x 12 (28/20)
Push Press x 24 (28/20)
Sit up 36
Push Press x 24 (28/20)
1 Arm OH Lunges x 12 (28/20)
DU x 50
Saturday 12/05/2018
Day Trip to Ronin CrossFit

Week Beginning 30/04/2018

Monday 30/04/2018
Skill
Pull up
MetCon
2 Rounds
DB Snatch (left) x 8
Box Jump x 12
DB Snatch (right) x 8
Box Jump x 12
Tuesday 01/05/2018
Strength
Front Squat Week 1
MetCon
AMRAP x 13 Min
T2B x 9
Wall Walk x 3
DU x 25
Wednesday 02/05/2018
Strength
Power Clean + Hang Power Clean + Jerk
MetCon
A. 10-1
Wall Ball (9/6)
Burpee
Rest x 2 Min
B. 10-1
Wall Ball (9/6)
KBS (28/20)
Thursday 03/05/2018
Skill
Ring MU
MetCon
Run x 3 Mile
Friday 04/05/2018
Strength
4 Rounds
A1. Barbell Row x 6-10
A2. Push up x 6-10
MetCon
Thruster x 4,8,12 (60/40)
Rope Climb x 1,2,3
Rest x 3 Min
Max Cals in 60s
Saturday 05/05/2018
MetCon
Minutes 0-10
Row x 30 Cal
Then
AMRAP
KBS x 10
Burpee Box Jump Over x 5
Minutes 10-15
Rest
Minutes 15-25
Run x 200m
9/7/5
Front Squat (90/60)
Minutes 25-30
Rest
Minutes 30-40
Row x 30 Cal
Then
AMRAP
Pull up x 5
Farmers Carry x 100m (90/60)

Week Beginning 23/04/2018

Monday 23/04/2018
Strength
Power Snatch Double
MetCon
Row x 2km
Wall Ball x 100 (9/6)
Muscle up x 20
Tuesday 24/04/2018
Skill
Pull up
MetCon
5 Rounds
ABC x 8
Shuttle Run x 40m
Wednesday 25/04/2018
Strength
Establish 6RM Front Squat
MetCon
Bar Touch Burpee x 10
KB Snatch x 30 (28/20)
Sit up x 50
KB Snatch x 30
Bar Touch Burpee x 10
Thursday 26/04/2018
Strength
4 Rounds
A1. Barbell Row x 6-10
A2. Push up x 6-10
MetCon
AMRAP x 20 Min, for max HPC
Run x 400m
Unbroken HPC (55/37)
Friday 27/04/2018
Skill
T2B
MetCon
3 rounds
Push Press x 15 (60/40)
Dead Lift x 10
Bar MU x 5
Saturday 28/04/2018
MetCon
“Liam”
Run x 800m (20/15)
T2B x 100
Front Squat x 50
Rope Climb x 10
Run x 800m (20/15)