Week Beginning 20/08/2018

Monday 20/08/2018

Strength
Establish 5RM Dead Lift

MetCon
In Teams of 3
Row As Far As Possible in 20 Minutes

Tuesday 21/08/2018

MetCon
4 Rounds
Run x 1 mile
Hang Power Snatch x 25 (20/15)
BMU x 6

Wednesday 22/08/2018

Strength
Back Squat x 25

MetCon
AMRAP x 10 Mins
HSPU x 7
Rope Climb x 1

Thursday 23/08/2018

Strength

Power Clean + Hang Clean + FS + Thruster

MetCon
3 Rounds
Farmers Carry x 150m (60/40)
Wal Ball Sit-up x 15 (9/6)

Friday 24/08/2018

MetCon
“Jackie”

Row x 1000m
Thruster x 50
Pull up x 30

Saturday 25/08/2018

MetCon
In Teams of 2
Wall Ball x 200 (9/6)

Partner 2 must hold the top of a deadlift (100/60)

Every Break, both partners must run 200m/150m

Week Beginning 13/08/2018

Monday 13/08/2018
Strength
EMOM x 15
Power Snatch x 1
MetCon
30/20/10
KB Clean & Jerk (28/20)
T2B
Tuesday 14/08/2018
Strength
A1. Chest Supported Row 4 x 8-10
A2. Ring Row 4 x 5 (with 3s Pause)
MetCon
AMRAP x 18 Mins
Dead Lift x 12
HPC x 9
Push Jerk x 6
Burpee OB x 18
Wednesday 15/08/2018
MetCon
Every 5 Minutes x 4
Run x 800m
Rest x 5 Minutes
5/10/15/20
Back Squat (45/30)
Box Jump (24/20)
Pull up
Thursday 16/08/2018
Strength
Every 5 Minutes x 5 Rounds
Dead Lift x 5 (100%+ 5RM)
KB BU Press x 8-12 E/S
Chin up x 4-12
MetCon
3 Minutes ME DU
Friday 17/08/2018
Skill
Pull up/C2B/BMU
MetCon
5 Rounds
Box Jump x 15 (28/20)
Ring Dip x 10
Saturday 18/08/2018
MetCon
Minutes 0 to 20
1km Row
Then 1RM Power Clean
In Minutes 20 to 40
1km Row
Then 1RM Push Press
In Minutes 40 to 60
1km Row
Then 1RM Chin up

Week Beginning 06/08/2018

Monday 06/08/2018
Bank Holiday
Tuesday 07/08/2018
Strength
Every 5 Minutes x 5 Rounds
Dead Lift x 5 (100% 5RM)
KB BU Press x 8-12 E/S
Chin up x 4-12
MetCon
1 Mile Run
Or
Max Cals in 5 Mins in teams of 3
Wednesday 08/08/2018
Strength
A1. Chest Supported Row 4 x 8-10
A2. Ring Row 4 x 5 (with 3s Pause)
MetCon
“Karabel”
10 Rounds
Snatch x 3 (60/40)
Wall Ball x 15 (9/6)
Thursday 09/08/2018
MetCon
EMOM
ABC x 5
Cal Row x 5
Burpee x 5
T2B x 5
Rest
Increase by 1 rep each round
Friday 10/08/2018
Strength
For Max Weight
TnG Power Clean x 4
Thruster x 5
MetCon
AMRAP x 10 Min
Power Clean x 4 (70/40)
Pull up x 8
Saturday 11/08/2018
MetCon
In Teams of 3
Run x 1 Mile (16/12)
KBS x 300 (28/20)
SandBag Front Squat x 300 (16/12)
Row x 300 Cal
After every 50 reps, all 3 must perform 6 burpees

 

Week Beginning 30/07/2018

Monday 30/07/2018
Strength
A1. Chest Supported Row 4 x 8-10
A2. Ring Row 4 x 5 (with 3s Pause)
MetCon
3 Rounds
Alternating 1 Arm DB Hang Cluster x 24 (22.5/15)
Run x 400m (16/12)
Tuesday 31/07/2018
MetCon
4 Rounds
6 Min Window
Buy in Run 400m
Then, AMRAP
Pull up x 6
Wall Ball x 12 (9/6)
DU x 18
Rest x 4 Min
Wednesday 01/08/2018
Strength
Every 5 Minutes x 5 Rounds
Dead Lift x 5 (97.5% 5RM)
KB BU Press x 8-12 E/S
Chin up x 4-12
MetCon
Burpee x 100
Thursday 02/08/2018
Strength
In 8 Minutes, establish 1RM Box Jump
Then
In 12 Minutes, Establish 1RM HP Snatch + OHS
MetCon
9/6/3
Burpee Muscle up
Front Squat (85/55)
Box Jump (30/24)
Friday 03/08/2018
Strength
Back Squat x 25
MetCon
3 Rounds
Rope Climb x 1
Sit up x 25
Rope Climb x 1
Push up x 25
Saturday 04/08/2018
MetCon
In teams of 2 (YGIG)
15/12/9
Dead Lift (100/65)
BF Burpee
Rest x 3 Minutes
21/15/9
Power Clean (60/40)
Burpee OB
Rest x 3 Minutes
27/18/9
Wall Ball (9/6)
Burpee

Week Beginning 23/07/2018

Monday 23/07/2018

Strength
Establish 1RM Front Squat

MetCon
2 Rounds
ABC x 6
Burpee Box Jump Over x 6 (24/20)
Cal Row x 6
Wall Ball x 6 (9/6)

 

Tuesday 24/07/2018

MetCon
Grace
or
Heavy Grace

Then
15 Miutes to establish 1RM
Clean + Hang Cluster

 

Wednesday 25/07/2018

Strength
Every 5 Minutes x 5 Rounds

Dead Lift x 5 (95% 5RM)
KB BU Press x 8-12 E/S
Chin up x 4-12

MetCon
Teams of 2
Max Cals in 5 Minutes

 

Thursday 26/07/2018

Skill
Headstands

MetCon
1 min on/2 Min Rest for max reps x 3 Rounds
GTOH (52/35)
Wall Ball (9/6)
Cal Row

 

Friday 27/07/2018

MetCon
Front Squat x 21/18/15/12/9/6/3 (70/45)
BMU x 7/6/5/4/3/2/1

 

Saturday 28/08/2018

Teams of 4

AMRAP x 12 Minutes
ABC x 180/120
Max Clean & Jerk (60/40)

Rest x 3 Min

AMRAP x 10 Minutes
ABC x 150/100
Max Snatch (52/35)

Rest x 3 Min

AMRAP x 8 Minutes
ABC x 120/80
Max Thruster (45/30)

Rest x 3 Min

AMRAP x 6 Minutes
ABC x 90/60
Max Bar Facing Burpee

Week Beginning 16/08/2018

Monday 16/07/2018

Skill
Head Stands
Skin the Cat

MetCon
3,6 9,12,9,6,3
Hang Clean (60/40)
Burpee OB

 

Tuesday 17/08/2018

Skill
Ring Muscle Up

MetCon
4 Rounds
DU x 85
T2B x 15

 

Wednesday 18/08/2018

MetCon
Run x 400m
American KBS x 15 (28/20)
Cal Row x 15
C&J x 15 (45/30)
Bar Facing Burpee x 15
Rope Climb x 3
Burpee Box Jump Over x 15 (30/24)
Power Snatch x 15 (45/30)
ABC x 15
Bar MU x 15
Run x 400m

 

Thursday 19/08/2018

Strength
Every 5 Minutes x 5 Rounds

Dead Lift x 5 (90% 5RM)
KB BU Press x 8-12 E/S
Chin up x 4-12

MetCon
Run x 1km

 

Friday 20/08/2018

Skill
Peg Board
TGU

MetCon
In teams of 2
AMRAP x 18 Min
KB Front Squat x 10
Farmers Carry x 10m
KB Push Press x 10
Farmers Carry x 10m

Both perform 5 burpees every transition and everytime the KB are put down

 

Saturday 21/08/2018

MetCon
In Teams of 3
Power Clean x 9000kg
Then
Row x 6000m
Then
Floor Press x 3000kg

1 Loaded Barbell for each movement – choose the weight beforehand
Every Minute on the Minute, 1 team member must run 100m

Week Beginning 09/07/2018

Monday 09/07/2018
Strength
Power Clean + Hang Clean + Jerk
MetCon
KB Snatch x 100 (28/20)
Every Minute, perform Wall Ball x 5 (9/6)
Tuesday 10/07/2018
Strength
Every 5 Minutes x 5 Rounds
Dead Lift x 5 (90% 5RM)
KB BU Press x 8-12 E/S
Chin up x 4-12
MetCon
3 Minute Max ABC
Wednesday 11/07/2018
MetCon
Every 4 Minutes x 3
Bar MU x 12
Push Press x 15 (52.5/35)
Rest x 5 Minutes
AMRAP x 23 Min
Clean x 3 (85/55)
Run x 400m
HSPU x 6
Thursday 12/07/2018
Skill
15 Minutes to practice
HSPU
HS Walk
MetCon
2 Rounds
Snatch x 6 (52/35)
OH Lunge x 12
Pull up x 18
Friday 13/07/2018
Strength
Front Squat Week 11
MetCon
AMRAP x 6 Min
T2B x 2(+2)
Box Jump x 2(+2) (24/20)
Rest x 3 Min
AMRAP x 6 Min
KBS x 3(+3) (28/20)
Burpee x 3(+3)
Saturday 14/07/2018
MetCon
Parnter “Hotshots 19”
In teams of 2
6 Rounds of
Air Squat x 30
Power Clean x 19 (60/40)
Strict Pull up x 7
Run x 400m

Week Beginning 02/07/2018

Monday 02/07/2018
MetCon
In Pairs
20 Minutes
Wall Ball x 150 (9/6)
Can only work when partner is holding a Sandbag (Bearhug)
Switch every time wall balls are broken
20 Minutes
Burpee over Sandbag x 150
Pet Wall Ball
Tuesday 03/07/2018
Skill
EMOM x 12
1. TGU x 1
2. Handstand Bridge Hold x 30s
3. TGU x 1
4. Handstand Bridge Hold x 30s
MetCon
1 Arm DB Hang Power Clean + Push Press x 10/10 (22.5/15)
Sit up x 45/30/15
Accessory
Skin the Cat
Wednesday 04/07/2018
Skill
EMOM x 15
Snatch x 1
Start at 80%, increase weight every 3 lifts
MetCon
3 Rounds
MU x 6
DU x 30
BMU x 6
DU x 30
Thursday 05/07/2018
Strength
Squat Week 10
MetCon
“CrossFit Baseline”
Row x 500m
Air Squat x 40
Sit up x 30
Push up x 20
Pull up x 10
Friday 06/07/2018
Strength
Every 5 Minutes x 5 Rounds
Dead Lift x 5 (85% 5RM)
KB BU Press x 8-12 E/S
Chin up x 4-12
MetCon
Run x 800m
Saturday 07/07/2018
MetCon
In Teams of 3
From 0 to 15:00
Find a combined total GTOH
From 15:00 to 30:00
Row as far as possible
From 30:00 to 50:00
Cindy (YGIG)

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)