The Lads

Week Beginning 21/01/2019

Monday 21/01/2019
Part A
Dead Lift
3 x 10 w/ 5s Pause at the top
Part B
Every 3 Minutes x 5
B1. Double KB Clean & Push Press x 8
B2. Hip to Ring x 8-12
Part C
Wall Walk x 15
Tuesday 22/01/2019
MetCon
“17.1”
DB Snatch x 10/20/30/40/50 (22.5/15)
Burpee Box Jump Over x 15 (24/20)
Wednesday 23/01/2019
Strength
A1. Front Squat x 10,10,10
A2. Push up 3 x 10
MetCon
15/12/9/6/3
Hand Stand Push Up
Power Clean (70/45)
Thursday 24/01/2019
MetCon
3 Rounds
Med Ball Clean x 6
Max Cal Row in 90s
Rest x 2 Min
3 Rounds
Goblet Squat x 12 (28/20)
Max Burpee T2B in 90s
Rest x 2 Min
3 Rounds
Plank Rotations x 25s
Friday 25/01/2019
Strength
A1. DB Row 6 x 10/10
A2. Chin up 6 x 3 (3s Negative)
MetCon
AMRAP x 3 Min
DU x 30
AKBS x 21 (28/20)
Pull up x 12
Rest x 1 min
AMRAP x 3 Min
DU x 27
AKBS x 18 (28/20)
Pull up x 9
Rest x 1 min
AMRAP x 3 Min
DU x 24
AKBS x 15 (28/20)
Pull up x 6
Rest x 1 min
AMRAP x 3 Min
DU x 21
AKBS x 12 (28/20)
Pull up x 3
Saturday 26/01/2019
MetCon
Grab a Buddy and hit
Hang Power Clean x 35 (70/40)
Run x 400m
Assault Bike Cals x 35
Run x 400m
Med Ball Clean x 35 (50/30)
Run x 400m
DB HC & PP x 35 (22.5/15)
Run x 400m
Burpee OB x 35
Run x 400m
Pull up x 35
Run x 400m

Week Beginning 14/01/2018

Monday 14/01/2019
Strength
A1. DB Row 6 x 10/10
A2. Chin up 6 x 3 (3s Negative)
MetCon
T2B x 100
EMOM Box Jump x 8/5
Tuesday 15/01/2019
Strength
A1. Front Squat x 10,10,10
A2. Push up 3 x 10
MetCon
AMRAP x 15
C2B x 10
DB Snatch x 20 (22.5/15)
DU x 30
Wednesday 16/01/2019
MetCon
3 Rounds
Snatch High Pull x 8
Max Burpee OB in 2 Min
Rest x 2 Min
3 Rounds
Bent Over Row x 8
Max Distance Row in 2 Min
Rest x 2 Min
3 Rounds
Plank rotation x 20s
Thursday 17/01/2019
Strength
Part A
Dead Lift
3 x 10 w/ 5s Pause at the top
Part B
Every 3 Minutes x 6
Double KBS x 10
Chin up x 6
Part C
Sandbag Carry 8 x 100′
Friday 18/01/2019
Skill
Bar MU
MetCon
AMRAP x 12 Min
Bar MU x 1 (+1)
Wall Ball x 10 (+10) (9/6)
Saturday 19/01/2019
MetCon
In teams of 3 (1 Person Working)
6 Rounds for time
Burpee Box Jump Over x 45 (24/20)
ABC x 45
Rope Climb x 6

Week Beginning 07/01/2019

Monday 07/01/2019
Strength
A1. Front Squat x 10, 10, 10
A2. Push up 3 x 10
MetCon
Row x 30/20 Cal
Then
3 Rounds
Rope Climb x 3
Dead Lift x 15 (105/70)
Tuesday 08/01/2019
MetCon
3 Rounds
Hang Power Snatch x 7 (60% Snatch)
Max Assault Bike Cals x 60s
Rest x 2 Min
3 Rounds
Strict Press x 7
Max DU x 60s
Rest x 2 Min
AMRAP x 8 min
Box Jump x 10 (24/20)
DB Snatch x 20 (22.5/15)
Wednesday 09/01/2019
Strength
A1. DB Row 6 x 10/10
A2. Chin up 6 x 3 (3s Negative)
MetCon
American KBS x 60 (28/20)
T2B x 50
KB Thruster x 40
Sit up x 30
KB Snatch x 20
HSPU x 10
Thursday 10/01/2019
MetCon
In 25 Minute window
21/15/9
Pull up
Burpee OB
Then
Establish 1RM
PC + HC + 2FS
Friday 11/01/2019
Strength
3 Rounds
1 Arm FR KB Carry x 200′ E/S
Sandbag Carry x 200′
MetCon
Teams of 3
Max Distance row in 25 Minutes
Saturday 12/01/2019
MetCon
Grab a buddy and attack:
3 Rounds of
Sandbag Carry x 800m  (16/12)
Wall Ball x 50 (9/6)
Devils Press x 30 (22.5/15)

Week Beginning 31/12/2018

Wednesday 02/01/2019
MetCon
3 Rounds
Power Clean x 5 (80%)
Max Burpee T2B x 90s
Rest x 2 Min
3 Rounds
Front Squat x 7
Max Distance Row in 90s
Rest x 2 Min
AMRAP x 10 Min
Pull up x 5
Push up x 10
KBS x 15 (28/20)
Thursday 03/01/2019
MetCon
“Amanda”
9/7/5
Muscle up
Snatch (60/40)
Or
“Amanda .45”
13/11/9/7/5
Muscle up
Snatch (60/40)
Friday 04/01/2019
Strength
Part A
Dead Lift
3 x 10 w/ 5s Pause at the top
Part B
Every 3 Minutes x 6
Double KBS x 10
Chin up x 6
Part C
Sandbag Carry 16 x 50′
Saturday 05/01/2019
MetCon
In a 30 minute Window
Run x 1km
Cluster x 30 (52/35)
Burpee OB x 20
Sled Push x 10 (100/65)
Burpee OB x 20
Cluster x 30 (52/35)
Run x 1km
Then
Establish 3 RM Push Press

Week Beginning 17/12/2018

Monday 17/12/2018
Strength
Push Press 4 x 4
BB Row 5 x 8-10
MetCon
In 2 teams
AMRAP Sled Push in 20 Minutes
Tuesday 18/12/2018
MetCon
Part A
Thruster x 30 (45/30)
Then
5 Rounds
Power Snatch x 5
OHS x 5
Then
Thruster x 30
Part B
Tabata Bike
Wednesday 19/12/2018
Strength
Dead Lift 5 x 3
MetCon
Death by Power Clean + Burpee OB (70/40)
Thursday 20/12/2018
Strength
A1. Front Squat 4×3
A2. Chin up 4 x 10
B1. Front Rack Reverse Lunge 1 x 12/12
MetCon
Row x 400m x 5 @ 85% 500m
rest = 3 min
Friday 21/12/2018
MetCon
Part A
5 Rounds
Power Snatch x 7 (55/37)
Max DU in 60s
Part B
Partner 5km Row

Week Beginning 10/12/2018

Monday 10/12/2018
MetCon
Part A
Bar MU x 4
Thruster x 18 (45/30)
Bar MU x 4
Thruster x 15 (50/32.5)
Bar MU x 4
Thruster x 12 (55/35)
Bar MU x 4
Thruster x 9 (60/37.5)
Bar MU x 4
Thruster x 6 (65/40)
Bar MU x 4
Thruster x 3 (70/42.5)
Part B
Row x 250m x 8 @ 80% 500m
Rest = 2 Min
Tuesday 11/12/2018
Strength
Push Press 5 x 4
BB Row 5 x 8-10
MetCon
4 Rounds
Rope Climb x 3
Hang Power Snatch x 12 (52/35)
Wednesday 12/12/2018
Strength
Dead Lift 4 x 4
MetCon
ABC x 30s x 6
Rest = 2 Min
Thursday 13/12/2018
MetCon
Part A
2 Rounds
DB Snatch x 50 (22.5/15)
Box Jump x 20 (30/24)
DB Hang Clean & Jerk x 50 (22.5/15)
Box Jump x 20 (30/24)
Part B
Tabata Row for Max Cals
Friday 14/12/2018
Strength
A1. Front Squat 5×3
A2. Chin up 5 x 10
B1. Front Rack Reverse Lunge 1 x 12/12
MetCon
8 Minutes to find Max
PC + HPC
Rest x 5 Min
AMRAP x 2 Min
HPC (80% of above)
Saturday 15/12/2018
MetCon
D12 Days of Christmas
Dead Lift x 1
Pull up x 2, Dead Lift x 1
STOH x 3, Pull up x 2, Dead Lift x 1
Box Jump x 4…
Ring Row x 5…
KBS x 6…
GTOH x 7…
DB Snatch x 8…
Push up x 9…
Front Squat x 10…
T2B x 11…
Burpee x 12…

Week Beginning 03/12/2018

Monday 03/12/2018
Strength
A1. Front Squat 5×5
A2. Chin up 5 x 10
B1. Front Rack Reverse Lunge 1 x 12/12
MetCon
10/20/30/20/10
AKBS (28/20)
DU x 25
Tuesday 04/12/2018
Strength
A1. Push Press 5 x 5
A2. BB Row 5 x 8-10
MetCon
4 x 500m row @75%
Rest = 5 Min
Wednesday 05/12/2018
MetCon
Part A
5 Rounds
Power Clean x 7 (70/45)
Max Burpee OB in 60s
Rest x 2 min
Part B
Teams of 4
8 Rounds
Every 30s, Max Effort ABC in 15s
Thursday 06/12/2018
Strength
Dead Lift 3 x 5
MetCon
21/15/9
Wall Ball (9/6)
T2B
Shuttle Run x 40m
Friday 07/12/2018
Strength
A1. Front Squat 5 x 4
A2. Chin up 5 x 10
B1. Front Rack Reverse Lunge 1 x 12/12
MetCon
In 2 teams
AMRAP Sled Push in 15 Minutes
Saturday 08/12/2018
MetCon
In Teams of 3
Double Unders x 400
Cal Row x 300
ABC x 200
Sit up x 100

Week Beginning 26/11/2018

Monday 26/11/2018
Strength
5 RM Strict Press
5 RM Push Press
MetCon
Max ABC in 2 Minutes
Tuesday 27/11/2018
Strength
20 RM Back Squat
MetCon
Row x 500m
Wednesday 28/11/2018
Strength
5 RM Dead Lift
Thursday 29/11/2018
Strength
Max 50′ Farmers Carry
MetCon
“Fran”
21/15/9
Thruster (45/30)
Pull up
Friday 30/11/2018
Strength
Max Reps C2B Pull up
MetCon
AMRAP Wall Ball in 2 Min
Saturday 01/12/2018
Strength
Make-up Day

Week Beginning 19/11/18

Monday 19/11/2018
Strength
Strict Press + Push Press
4 x (5+5), 1 x (5+ME)
Perform Strict C2B x 3-6 after each set
MetCon
12/9/6/3
ABC
Dead Lift (105/70)
Tuesday 20/11/2018
Strength
Farmers Carries
4 x 100′
MetCon
21/15/9
Power Clean (45/30)
Push Press
Wednesday 21/11/2018
MetCon
Every 3 Minutes (3 Rounds of each)
A.  ABC x 20/15
B.  Wall Ball x 15 (9/6)
DU x 50
C.  C&J x 5 (70/40)
Bar Facing Burpee x 10
D.  Row x 500/400m
Thursday 22/11/2018
Strength
Back Squat x 25
MetCon
“Randy”
Power Snatch x 75 (34/22.5)
Friday 23/11/2018
Skill
TGU
MetCon
AMRAP x 15
Rope Climb x 3
Push up x 25
Saturday 24/11/2018
In Teams of 2
100 – 90 – 80 – 70 – 60 – 50 – 40 – 30 – 20 – 10
Cal Row
DU
Pull up

Week Beginning 12/11/2018

Monday 12/11/2018

Skill
T2B

MetCon
4 Rounds
Wall Ball x 20 (9/6)
Sandbag Burpee Clean & Press x 15 (16/12)
Pull up x 20

Tuesday 13/11/2018

MetCon

6 Rounds in teams of 2
60s work, 15s transition for max reps

Burpee
Cal Row
Cal Bike

Wednesday 14/11/2018

Strength
RDL 4 x 10

MetCon
“DT(hruster)”

5 rounds
Dead Lift x 12
Hang Power Clean x 9
Thruster x 6
70kg/40kg

Thursday 15/11/2018

Strength
Strict Press + Push Press
4 x (5+5), 1 x (5+ME)
Perform Strict C2B x 3-6 after each set

MetCon
AMRAP x 12 Min
Rope Climb x 3
DB Snatch x 30 (22.5/15)
DU x 30

Friday 16/11/2018

Strength
Back Squat x 25

MetCon
Bar MU x 2/4/6/4/2
AKBS x 20 (28/20)

Saturday 17/11/2018

MetCon

Teams of 2

15 Minutes to establish 5RM Partner Dead Lift

Rest x 5 Minutes

Then

5 Rounds for time
Row x 30 Cal
Burpee Over Bar x 30
Dead Lift x 30 (50% 5RM)