Week Beginning 15/01/2018

Monday 15/01/2018

Strength
A1 Pull up 3 x 8-12, 1 x ME
B1 Seated row 3 x 8-12

MetCon
“Karen”
Wall Ball x 150 (9/6)

Accessory
Couch Stretch x 2 min e/s

 

Tuesday 16/01/2018

Skill
EMOM x 15
Power Snatch + OHS

MetCon
AMRAP x 7
Box Jump x 5 (30/24)
Power Clean x 3 (100/65)

Accessory
Box hip extensions 3 x 10-15

 

Wednesday 17/01/2018

Strength
Alternating Reverse Lunges 4 x 7 E/S

MetCon
T2B x 6,12,18,24
DB Snatch x 15 (25/15)

Accessory
Bretzel 2 x 10 Breaths E/S

 

Thursday 18/01/2018

Strength
A1. DB Bench Press 2 x 8-12, 1 x ME
B1. Half Kneeling Landmine Press 3 x 10 E/S
C1. Rear Delt Plate Flys 2 x 10, 1 x ME

MetCon
“15.3”
AMRAP x 14
MU x 7
WB x 50 (9/6)
DU x 100

Accessory
20s on/10s off x 8 (x 4 each)
Hollow Hold/Arch Hold

 

Friday 19/01/2018

Skill
Peg Board/Rope Climb Practice

MetCon

Every 4 Minutes x 5 Rounds

Row x 500m
Cluster x 12 (60/40)

Accessory
1 Arm Carry x 3 min e/s

 

Saturday 20/01/2018

Skill
T2B

MetCon

ABC x 20
2 Rounds
Burpee x 30
C2B x 30
KBS x 30 (28/20)
HS Walk x 30m
Then
ABC x 20

 

JC

Week Beginning 08/01/2018

Monday 08/01/2018

Skill
Handstand Push Up

MetCon
4 Rounds
American KBS x 22 (24/16)
Wall Ball x 12 (9/6)
Rope Climb x 2

Accessory
Bretzel Stretch x 10 breaths e/s

 

Tuesday 09/01/2018

Strength
DB Box Step Downs 4 x 6 E/S

MetCon
“12.1”
AMRAP x 17
Burpee x 40
Snatch x 30 (35/20)
Burpee x 30
Snatch x 30 (60/35)
Burpee x 20
Snatch x 30 (75/45)
Burpee x 10
ME Snatch (95/50)

Accessory
Couch Stretch x 2 min e/s

 

Wednesday 10/01/2018

Strength
A1. 1 Arm DB Row x 8,8,8,ME
A2. Banded Straight Arm Push x 15,15,15

MetCon
In Teams of 3 AMRAP x 16 Min
Cal Row x 39
Thruster x 39 (52.5/35)
T2B x 39

Accessory
Box Extensions 3 x 12-15

 

Thursday 11/01/2018

Strength
12 Minutes to work up to a heavy
PC + HPC + HC + 3 Front Squat
Then
Clean Pulls 3 x 3 @ 110% of above

MetCon
21/15/9
Dead lift (85/55)
Burpee OB

Accessory
20s on/10s off x 8 (x 4 each)
Hollow Hold/Arch Hold

 

Friday 12/01/2018

Strength
A1. DB Bench Press 2 x 8-12, 1 x ME
B1. Half Kneeling Landmine Press 3 x 10 E/S
C1. Rear Delt Plate Flys 2 x 10, 1 x ME

MetCon
Box Jump x 60 (24/20)
Hang Power Clean x 50 (40/30)
Push Press x 40 (40/30)
ABC x 30

Accessory
Upright Calf Stretch x 2 Min each position, each side

 

Saturday 13/01/2018

Strength
Every 3 Minutes x 9
– Farmers Carry x 100m (BW)
– Sled Push x 50m (BW)
– OH Keg Carry x 50m

MetCon
AMRAP x 10 Min
DU x 40
Strict chin up x 8

Accessory
Lat Stretch x 2 min e/s

Week Beginning 01/01/2018

Tuesday 02/01/2018

Strength
Alternating Reverse Lunges 4 x 6 E/S

MetCon
In 8 Minutes Establish
6RM Dead Lift
Rest x 2 Min
AMRAP x 6 Min
Dead Lift x 1 (6RM)
Burpee Box Jump x 4 (24/20)

Accessory
20s on/10s off x 8 (x 4 each)
Hollow Hold/Arch Hold

 

Wednesday 03/01/2018

MetCon
“Barbara”
5 Rounds
Pull up x 20
Push up x 30
Sit up x 40
Air Squat x 50
Rest x 3 minutes

Accessory
Bretzel Stretch x 10 breaths e/s

 

Thursday 04/01/2018

Skill
T2B

MetCon
4 Rounds (12 min cap)
Power Clean x 10 (70/45)
Wall Ball x 15 (9/6)
DU x 20

Accessory
1 Arm Carry x 3 min e/s

 

Friday 05/01/2018

Strength
A1. 1 Arm DB Row x 8,8,8,ME
A2. Banded Straight Arm Push x 15,15,15

MetCon
Front Squat x 50 (45/30)
Rope Climb x 5
Thruster x 30 (45/30)
Rope Climb x 5
Push Press x 10 (45/30)
Rope Climb x 5

Accessory
Couch Stretch x 2min e/s

 

Saturday 06/01/2018

Strength
C1. DB Bench Press 2 x 8-12, 1 x ME
B1. Half Kneeling Landmine Press 3 x 10 E/S
C1. Rear Delt Plate Flys 2 x 10, 1 x ME

MetCon
AMRAP x 10 Mins
Bar MU x 6
Box Jump x 12

Accessory
Box Extensions 3 x 12-15

This bunch of Legends

Week Beginning 18/12/2017

Monday 18/12/2017

Strength
AMRAP x 5
KB Snatch (24/16)

MetCon
AMRAP x 12
Muscle Up x 5
Thruster x 5 (52.5/35)
Pull up x 20
Wall Ball x 20 (9/6)

Accessory
Every 10 Seconds x 2 Minutes
1 Strict Push up

 

Tuesday 19/12/2017

Strength
10 RM Front Squat

MetCon
10 Rounds
Sit up x 20
Push Jerk x 6 (70/40)

Accessory
Every 10 Seconds x 2 Minutes
1 Strict Push up

 

Wednesday 20/12/2017

MetCon
New Round Starts Every 7 Minutes

Row x 45 Cal
DU x 35
Pull up x 25

HPC x 45 (52.5/35)
DU x 35
Pull up x 25

Box Jump x 45 (24/20)
DU x 35
Pull up x 25

AKBS x 45 (24/16)
DU x 35
Pull up x 25

Accessory
Every 10 Seconds x 2 Minutes
1 Strict Push up

 

Thursday 21/12/2017

MetCon
HSPU x 10
Dead Lift x 15 (100/65)
Box Jump x 25 (9/6)
Pull up x 50
Wall Ball x 100 (9/6)
DU x 200
Row x 400m

Accessory
Every 10 Seconds x 2 Minutes
1 Strict Push up

 

Friday 22/12/2017

MetCon
In 20 Minutes
Row x 2km*

*EMOM Burpee Over The Rower x 3-5

Then
In 20 Minutes
Front Squat x 10-1 (65/45)
Rope Climb x 1

 

Saturday 23/12/2017

“Briggs”
2000m Row
Wall Ball x 150 (9/6)
Burpee x 100
Thruster x 50 (45/300

Week Beginning 11/12/2017

Monday 11/12/2017

MetCon
With a 30 Minute Clock

Every 3 Minutes
2 Rounds
Front Squats x 6 (52.5/35)
Pull up x 6

– Add 2 reps each round

In Remaining Time establish Max Power Clean

Accessory
Every 10 Seconds x 2 Minutes
1 Strict Push up

 

Tuesday 12/12/2017

Strength
Push Press
5,5,3,3,1,1

MetCon
50/40/30/20/10
Sit up
KBS (28/20)

Accessory
Every 10 Seconds x 2 Minutes
1 Strict Push up

 

Wednesday 13/12/2017

Strength
16 Minutes to establish 1RM OHS

MetCon
AMRAP x 12 Min
Rope Climb x 1
DU x 10/20/30/30…

Accessory
Every 10 Seconds x 2 Minutes
1 Strict Push up

 

Thursday 14/12/2017

MetCon
4 Rounds
In 4 minute window
Wall Ball x 21 (9/6)
KBS x 21 (28/20)
Box Jump x 21 (24/20)
Max Cal in remaining time

Rest x 2 Minutes between Rounds

Accessory
Every 10 Seconds x 2 Minutes
1 Strict Push up

 

Friday 15/12/2017

Gymnastics
Every 2 Minutes x 6
Odd: HS walk x 30m
Even: Strict MU x 2

OR

Every 2 Minutes x 6
Odd: Wall Walk x 3-6
Even: False Grip Ring Row x 6-8

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

Accessory
Every 10 Seconds x 2 Minutes
1 Strict Push up

 

Saturday 16/12/2017

MetCon
D12 Days of Christmas

1 Dead Lift (140/90)
2 Pull up
3 STOH (52.5/35)
4 Box Jumps
5 Ring Row
6 KBS (28/20)
7 GTOH (40/30)
8 KB Snatch (24/16)
9 Push up
10 Front Squat (60/40)
11 T2B
12 Burpee

Week Beginning 04/12/2017

Monday 04/12/2017

6RM Back Squat

1RM TGU

 

Tuesday 05/12/2017

Max Box Jump

2km Row FT

 

Wednesday 06/12/2017

Max Effort Pull ups

2RM Chin up

1RM Clean

 

Thursday 07/12/2017

1RM Strict Press

Row x 500m
Air Squat x 40
Sit up x 30
Push up x 20
Pull up x 10

1 Min Max ABC

 

Friday 08/12/2017

500m Row

“Fran”
21/15/9
Thrusters (45/30)
Pull up

 

Saturday 09/12/2017

1 Mile Run

1RM Dead Lift

Week Beginning 27/11/2017

Monday 27/11/2017

MetCon
Minutes 0-10
6 Rounds
HSPU x 8
Pull up x 16

Minutes 10-12
ME Burpee Box Jump (24/20)

Minutes 12-25
Establish 1RM Snatch

Minutes 25-40
AMRAP x 15
Dead Lift x 16 (85/55)
DU x 32

 

Tuesday 28/11/2017

Strength
Find a Heavy Single of the Complex:
Clean Pull + Clean + Front Squat

MetCon
In Teams of 2 with one working at a time:
AMRAP x 20 mins
DB Snatch x 16 (25/15)
Row x 50m*

*Add 50m each round

 

Wednesday 29/11/2017

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

MetCon
30/20/10
Push up
KBS (28/20)
DU

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

 

Thursday 30/11/2017

Strength
6 Rounds
Keg OH Carry x 50m
ME Pinch Grip Hold (15/10)

MetCon
21/15/9
T2B
Box Jumps (24/20)

 

Friday 01/12/2017

Strength
Strict Press 6 x 1

MetCon
2 Rounds
MU x 9
Wall Ball x 30 (9/60
MU x 9
Power Clean x 30 (70/45)

Accessory
Sled Push x 10

 

Saturday 02/12/2017

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
Run x 1km
STOH x 20 (52.5/35)
Run x 800m
STOH x 20 (52.5/35)
Run x 600m
STOH x 20 (52.5/35)
Run x 400m
STOH x 20 (52.5/35)
Run x 200m
STOH x 20 (52.5/35)

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