Blog

Week Beginning 24/07/2017

 

Tank Top Thursday

Monday 24/07/2017
     
MetCon
Wall Ball x 50 (9/6)
Cal Row x 40
Dead Lift x 30 (100/65)
Burpee OB x 20
Bar MU x 10
Burpee OB x 20
Dead Lift x 30
Cal Row x 40
Wall Ball x 50 (9/6)
Tuesday 25/07/2017
     
Strength
Performance
A1. DB Row 4 x 8-12
A2. Ring Push up 4 x 8-12
Fitness
A1. DB Row 4 x 8-12
A2. DB Bench Press 4 x 8-12
MetCon
Performance
4 Rounds
C2B x 16
Bar Facing Burpee x 16
Unbroken Hang Snatch x 4 (65-80% 1RM)
Fitness
4 Rounds
Pull up x 12
Burpee OB x 12
TnG Power Snatch x 4 (50/35)
Wednesday 26/07/2017
     
Strength
EMOM x 20
C & J x 1 @ 70% 1RM
Then
6 Rounds
Farmers Carry x 100′
Chin up x 3
Thursday 27/07/2017
     
Skill
EMOM x 20
Odd: Muscle up Progressions
Even: DU Progressions
MetCon
Burpee x 20
Carry x 1 Mile (20/15)
Burpee x 20
Friday 28/07/2017
     
MetCon
AMRAP x 15
Power Clean x 3,5,7,9… (70/45)
Rope Climb x 1
T2B x 3,5,7,9…
Strength
A1. RDL 4 x 6-8
A2. KB Press 4 x 5/5
Accessory
TGU 3 x 3
Saturday 29/07/2017
     
Strength
Front Squat
4 x 6 @ 73%
MetCon
AMRAP x 12 Mins
Dead Lift x 7 (60/40)
Wall Ball x 14 (9/6)
Accessory
Yoke Carry 3 x 100′

Week Beginning 17/07/2017

Monday 17/07/2017
     
Strength
Performance
A1. DB Row 4 x 8-12
A2. Ring Push up 4 x 12-15 (3s lower)
Fitness
A1. DB Row 4 x 8-12
A2. DB Bench Press 4 x 8-12
MetCon
5 Rounds
Power Clean x 9 (60/40)
Thruster x 6
Rope Climb x 3
Rest x 90s
Accessory
Wall Squat 10 x 1 w/ 6s Hold
Tuesday 18/07/2017
     
Strength
15 Minutes to work up to a heavy
Power Snatch + 2 Hang Snatch + OHS
MetCon
4 Rounds
Muscle Up x 5
Burpee Box Jump Over x 10 (24/20)
DU x 15
Accessory
4 Rounds
Rear Delt Fly x 12
Rope Lowers x 3
Wednesday 19/07/2017
     
Strength
6 Rounds
Suitcase Carry x 100′ E/S
1 Arm KBS x 12 E/S
MetCon
In Teams of 2 Complete
Wall Ball x 150 (9/6)
Run x 1500m
Pull up x 150
Thursday 20/07/2017
     
Strength
Suitcase Deadlift
5 x 5
MetCon
“Randy”
75 Power Snatches for time (35/22.5)
Accessory
Hollow Hold 3 x 20s, rest = 10s
Arch Hold 3 x 20s, rest = 10s
Friday 21/07/2017
     
Strength
Front Squat
4 x 6 @ 70%
MetCon
AMRAP x 12
DB Snatch x 9/9 (25/15)
T2B x 9
Accessory
Row x 500m
Saturday 22/07/2017
     
Strength
A1. RDL 4 x 6-8
A2. KB Press 4 x 5/5
MetCon
“Nicole”
AMRAP x 20 Min for total Pull up
Run x 400m
Pull up x ME

 

Week Beginning 10/07/2017

Monday 10/07/2017
     
Strength
15 Minutes to work up to a heavy
Clean + Thruster + Hang Clean
MetCon
2/4/6/8/10 Dead Lift (120/80)
10/8/6/4/2 Burpee OB
Accessory
4 Rounds
Rear Delt Fly x 12
Rope Lowers x 3
Tuesday 11/07/2017
     
Strength
Performance
A1. DB Row 4 x 8-12
A2. Ring Push up 4 x 8-12
Fitness
A1. DB Row 4 x 8-12
A2. DB Bench Press 4 x 8-12
MetCon
In Teams of 2
AMRAP x 20
Box Jump x 10 (24/20)
Tyre Slams x 20
Cal Row x 30
Accessory
Du x 300
Wednesday 12/07/2017
     
Strength
Front Squat
Establish 6RM
MetCon
3,6,9,6,3
Bar MU
STOH (70/45)
Accessory
Yoke Carry 3 x 100′
Thursday 13/07/2017
     
Gymnastics Skill Day
Spend 30 – 40 Mins working on gymnastics skills
Friday 14/07/2017
     
Strength
A1. RDL 4 x 6-8
A2. KB Press 4 x 5/5
MetCon
AMRAP x 15
1 Round of Cindy
DU x 30
Accessory
Sled Push 10 x 25m
1 Rope Climb after every 2
Saturday 15/07/2017
     
Strength/Skill
6 Rounds
Tyre Flips x 2
Keg Carry x 150m
MetCon
21/15/9
Pull up
Burpee

 

Week Beginning 03/07/2017

Monday 03/07/2017
     
Strength
6 Rounds
Farmers Carry 2 x 50′ (BW+)
Chin up x 3
MetCon
21/15/9
HSPU
Box Jumps (24/20)
Accessory
Rear Delt Fly 5 x 12
Tuesday 04/07/2017
     
Strength
Back squat
5 x 5 (New set every 4 mins)
MetCon
Row 6-8 x 200m
Rest:work 3:1
Accessory
Yoke Carry 3 x 100′
Wednesday 05/07/2017
     
MetCon
New Round Starts Every 3 Mins
5 Rounds
C&J x 5 (70/45)
DU x 50
5 Rounds
Wall Ball x 10 (9/6)
Pull up x 10
5 Rounds
KBS x 15 (28/20)
Run x 150m
Thursday 06/07/2017
     
Strength
Performance
A1. Ring Push up 4 x 8-12
A2. 1 Arm DB Row 4 x 8-12
Fitness
A1. DB Bench 4 x 8-12
A2. 1 Arm DB Row 4 x 8-12
MetCon
AMRAP x 15 Mins
Front Rack Lunges x 6/6 (45/30)
Push Press x 9
Sit up x 12
Accessory
Sled Push 10 x 25m
1 Rope climb after every 2 sets
Friday 07/07/2017
     
Gymnastics
Performance
EMOM x 15
1: Peg Board  x 1 – 2
2: HS Walk x 30′
3: Rest
Fitness
15 Mins HS Walk Practice
MetCon
MU x 15
Dead Lift x 20 (120/80)
Burpee OB x 30
KBS x 35 (28/20)
Pull up x 40
Accessory
3 Rounds
GHD Sit up x 6-10
Back Extension x 6-10
Saturday 08/07/2017
     
MetCon
Grace
Then
21/15/9
Bike
Row

Week Beginning 26/06/2017

Monday 26/07/2017

Strength
Back Squat
5,5,5,5,5 (Each Set Starts on 4 Mins)

MetCon
Fitness
21/15/9
Push up
Pull up

Performance
21/15/9
Ring Dip
C2B

Accessory
Yoke Carry
3 x 100′ (BW)

 

Tuesday 27/06/2017

Strength
1 Arm KB Press
5 x 5/5

MetCon
AMRAP x 8 Min
MU x 6
OHS x 12 (45/30)

Accessory
Row x 1km

 

Wednesday 28/06/2017

Strength
6 Rounds
Farmers Carry x 50′ (BW+)
Chin up x 3

MetCon
Every 5 Mins x 3
Power Clean x 10 (70/45)
Row x 250m
DU x 50

 

Thursday 29/06/2017

Gymnastics
EMOM x 12
Odd: Skin the Cat x 1
Even: HS Walk x 40′

MetCon
WB Carry x 1km (9/6)
KBS x 100 (28/20)
WB x 100
WB Carry x 1km (9/6)

 

Friday 30/06/2017

Strength
EMOM x 16
Power Snatch x 2
Add weight every 2 successful rounds

MetCon
Death by Burpee Box Jumps

Accessory
Pendlay Row 3 x 8

 

Saturday 01/07/2017

MetCon
10 km row

Week Beginning 19/06/2017

Monday 19/06/2017

Strength
Performance
12 Minutes to find Max for
Snatch Pull + Snatch

Fitness
12 Minutes to find Max for
Snatch Pull + Power Snatch

MetCon
10,9,8…3,2,1
Front Rack Lunges [Each Leg] (70/45)
Burpee OB

Accessory
Peg Board Climbs x 5

 

Tuesday 20/06/2017

Strength
1 Arm KB Press
5/5,5/5,4/4,4/4,3/3,3/3

MetCon
5 Rounds for time
C2B x 10
Tyre Slams x 30
Wall Ball x 10 (9/6)

Accessory
Pendlay Row 3 x 8

 

Wednesday 21/06/2017

Strength
Back Squat
3,3,3,3,3 (Each Set Starts Every 4 Mins)

MetCon
3 Rounds
Wall Ball Sit-ups x 25 (9/6)
Run x 400m

 

Thursday 22/06/2017

MetCon
AMRAP x 15 Min
GTOH x 6 (70/45)
T2B x 9
Box Jump Over x 12 (24/20)
Then
15 Mins to establish Max GTOH

Accessory
Sled Push x 10

 

Friday 23/06/2017

Gymnastics
Performance
EMOM x 16
Odd: Peg Board x 1
Even: HS Walk x 30′

Fitness
16 Mins HS Walk Practice

MetCon
Row x 21 Cal
Power Snatch x 15 (50/35)
Rope Climb x 9

Accessory
DU x 200

 

Saturday 24/06/2017

MetCon
“Lumberjack 20”
20 Deadlifts (125/82.5)
Run 400m
20 KB swings (24/16)
Run 400m
20 Overhead Squats (50/30)
Run 400m
20 Burpees
Run 400m
20 Pullups
Run 400m
20 Box jumps (24/20)
Run 400m
20 DB Cleans (20/15)
Run 400m

Week Beginning 12/06/2017

Monday   12/06/2017
Gymnastics
Handstand Walk Practice
MetCon
Performance
Pull up x 50
Then
6 Rounds
Power Clean x 4 (60/40)
Thruster x 5
Then
Pull up x 50
Fitness
Pull up x 30
Then
6 Rounds
Power Clean x 4 (60/40)
Thruster x 5
Then
Pull up x 30
Accessory
Sled Push x 10
Rest : work = 1 : 1
Tuesday 13/06/2017
     
Strength
Performance
12 Minutes to work up to a heavy
Power Snatch + OHS
Fitness
12 Minutes to work up to a heavy
Power Snatch
MetCon
15/12/9
Bar MU
Box Jump (24/20)
Accessory
Plank Rotations 3 x 30s
Wednesday 14/06/2017
     
Strength
15 Minutes to work up to a heavy
Power Clean + 2 Push Jerk
MetCon
Row x 1km
Then
5 Rounds
T2B x 15
HSPU x 15
Accessory
3 Rounds (NFT)
Wall Walk x 3
1 Arm OHS x 3,3
Thursday 15/06/2017
     
Strength
Back Squat
3,3,3,3,3 (Each Set Starts Every 4 Mins)
MetCon
Run x 600m
Rope Climb x 3
Run x 400m
Rope Climb x 2
Run x 200m
Rope Climb x 1
Friday 16/06/2017
     
Strength
Press x 3/3/3/3
Push Press x 3/3/3/3
MetCon
9/6/3
Dead Lift (140/90)
Burpee OB
C2B
Accessory
Bar Hang 2 x ME, Rest = 2 Min
Saturday 17/06/2017
     
MetCon
Pull up x 12
Thruster x 12 (45/30)
Push up x 12
Thruster x 12
Burpee x 12
Thruster x 12
T2B x 12
Thruster x 12
Box Jump x 12 (24/20)
Thruster x 12
Wall Ball x 12 (9/6)
Thruster x 12

Week Beginning 29/05/2017

Monday 29/05/2017
     
Strength
Work up to a heavy single of:
Power Clean + Hang Clean + Jerk
MetCon
21/15/9
T2B
Box Jump (28/20)
Accessory
Wall Walk x 10
Tuesday 30/05/2017
     
MetCon
Performance
Every 2 Mins
1-5:  False Grip Pull up x 6-8 + Burpee x 10
6-10:  Row x 200m + Run x 200m
11-15:  Wall Ball x 25 (9/6)
Fitness
Every 2 Mins
1-5:  False Grip Ring Row x 8-10 + Burpee x 10
6-10:  Row x 200m + Run x 200m
11-15:  Wall Ball x 25 (9/6)
Accessory
Farmers Carry x 200m
Wednesday 31/05/2017
     
Strength
Fitness
Front Squat 6 x 3
Performance
Front Squat
3,3,2,2,1,1
MetCon
Fitness
21/15/9
KBS (28/20)
Burpee
Sit up
Performance
21/15/9
American Swing (24/16)
Burpee
Sit up
Accessory
Plank Rotations 3 x 30s
Thursday 01/06/2017
     
Strength
EMOM x 12
Snatch Pull + Dip Snatch
MetCon
“14.1”
AMRAP x 10 Min
DU x 30
Power Snatch x 15 (35/22.5)
Accessory
Bar Hang 2 x ME
Friday 02/06/2017
     
Strength
Push Press 2,2,2,2,2,2
Then
Push Jerk 2,2,2,2,2,2
MetCon
9, 7, 5
Dead Lift
Muscle up
Accessory
Row x 500m

Week Beginning 22/05/2017

Monday 22/05/2017
     
Strength
Fitness
Back Squat
5 x 5
Performance
Back Squat
1 @ 92.5%
6 @ 80%
1 @ 95%
6 @ 82.5%
1 @ 97.5%
6+ @ 85%
MetCon
8 Min AMRAP
HSPU x 8
KBS x 20 (28/20)
Tuesday 23/05/2017
     
Strength
12 Minutes to find a max
Power Snatch + 2 Hang Snatch
MetCon
“T.U.P.”
15/12/9/6/3
Power Clean (60/40)
Pull up
Front Squat
Pull up
Wednesday 24/05/2017
     
Strength
Fitness
A1. Tall Kneeling KB  Press 2 x 10
B1. Press + Push Press 5 x 5+5
B2. 1 Arm DB Row 5 x 8-10
Performance
A1. Tall Kneeling Alternating KB  Press 2 x 10
B1. Press x 3,3,2,2,1,1
B2. 1 Arm Row 5 x 6-8
C1. Press x ME, Push Press x ME, Push Jerk x ME @ 75% of above
MetCon
Fitness
For Time
30 Burpee Pull ups
Performance
For Time
30 Burpee Muscle Ups
Thursday 25/05/2017
     
Gymnastics
Fitness
EMOM x 10
T2B x 3-6
Performance
Every 30s x 20
T2B x 1 (+1)
MetCon
2 Rounds
Single Side DB Snatch x 15
DB Carry x 400m
Single Side DB Snatch x 15
DB Carry x 400m
Accessory
Wall Walk x 30 (not for time)
Friday 26/05/2017
     
MetCon
21/15/9
Box Jump (24/20)
T2B
Strength
15 Minutes to work up to a 3RM Thruster
Rest x 3 Mins
Then
AMRAP x 2 Mins
Thruster (80% of 3RM)
Saturday 27/05/2017
     
MetCon
“2010 Games Event 2”
run x 1200
KBS x 63 (28/20)
Pull up x 36
Run x 800
KBS x 42 (28/20)
Pull up x 24
Run x 400
KBS x 21 (28/20)
Pull up x 12

Week Beginning 15/05/2017

Monday 15/05/2017

Strength
Fitness
Back Squat
5 x 5

Performance
Back Squat
1 @ 90%
6 @ 80%
1 @ 92.5%
6 @ 82.5%
1 @ 95%
6+ @ 85%

MetCon
Fitness
AMRAP x 3 Min
Power Snatch x 9 (30/20)
Push up x 6

Rest x 2 Min

AMRAP x 3 Min
Power Snatch x 9 (30/20)
Push up x 6

Performance
AMRAP x 3 Min
Power Snatch x 9 (30/20)
Muscle Up x 3

Rest x 2 Min

AMRAP x 3 Min
Power Snatch x 9 (30/20)
Muscle Up x 3

 

Tuesday 16/05/2017

Skill
Fitness
Every 2 Min x 6
Odd: DU Practice
Even: Rope Climb x 1-2

Performance
EMOM x 12
Odd: Rope Climb x 1
Even: Unbroken DU x 20-40

MetCon
Fitness
“Fran”

Performance
“C2B Fran”

 

Wednesday 17/05/2017

MetCon
Power Clean x 11 (45%)
Power Clean x 9 (55%)
Power Clean x 7 (65%)
Power Clean x 5 (75%)
Power Clean x 3 (85%)

Accessory
1km Row
Then
Wall Walk x 30 (not for time)

 

Thursday 18/05/2017

Gymnastics
Fitness
EMOM x 10
T2B x 3-6

Performance
Every 30s x 20
T2B x 1 (+1)

MetCon
KBS x 50/40/30/20/10 (28/20)
200m run x 5/4/3/2/1

Accessory
4 Rounds
Tricep Push Downs x 10
Hammer Curls x 10

 

Friday 19/05/2017

Strength
A1. Ring Dip 3,3,3,3,3,3
A2. Chin up 6,5,4,3,2,1

MetCon
On an 8 Minute Clock

3 Rounds
Front Rack Lunges x 6/6 (50/30)
Burpee OB x 6
Then
3 Rounds
Back Squat x 6
HSPU x 3
Then
AMRAP HPC

Accessory
Plank Rotations
3 x 30s each position

 

Saturday 20/05/2017

MetCon
In Teams of 2, Splitting Reps Evenly
5 Rounds of
Wall Ball x 30 (9/6)
Wall Ball Carry x 200m (Both Carry)
Dead Lift x 3000kg

At the start of every 5 Minutes perform
100 Double Unders