Blog

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

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

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

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)

Monday 05/11/2018

MetCon
Teams of 2, alternating rounds
AMRAP x 35 Min
1 Round of DT (70/40)
50m shuttle run

Tuesday 06/11/2018

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

MetCon
Burpee x 100*

*Every 2 minutes starting at 0.00
Perform Wall Ball x 13/9 (9/6)

Wednesday 07/11/2018

Skill
Double Under

MetCon
AMRAP x 15
OHS x 9 (45/30)
DU x 35

Thursday 08/11/2018

Strength
Farmers Carries
4 x 100′

MetCon
21/15/9
T2B
KB Snatch (24/16)
Box Jump (24/20)

Friday 09/11/2018

Strength
RDL 4 x 10

MetCon
3 Rounds
Pull up x 10
HPC x 20 (45/30)
Pull up x 10
Thruster x 20 (45/30)

Saturday 10/11/2018

Strongman Saturday

Monday 29/10/2018

Bank Holiday

Tuesday 30/10/2018

Strength
Back Squat x 25

MetCon
9/6/3
Muscle up
Power Clean (85/55)

Wednesday 31/10/2018

MetCon
4 Rounds
90s work/60s Rest for Max Reps
Wall Ball (9/6)
Cal Row
Cal Bike
Tyre Flip

Thursday 01/11/2018

Skill
Power Snatch

MetCon
21/18/15/12/9/6/3
Power Snatch (52/35)
Bar Facing Burpee

Friday 02/11/2018

Strength
Farmers Carries
4 x 100′

MetCon
ABC x 15/10
Box Jump x 30 (24/20)
Pull up x 45
AKBS x 60 (28/20)

Saturday 03/11/2018

MetCon
Teams of 3

6 Rounds
Hang Power Clean x 30 (60/40)
T2B x 45
Team Run x 400m

Then

Synchro Burpee to a plate x 100

Monday 22/10/2018

Strength
Back Squat x 25

MetCon
Every 3 Minutes x 4
2 Rounds of Cindy
Max Dead Lift in remaining time

Rest x 1 Minute between rounds

 

Tuesday 23/10/2018

Skill
Ring MU

MetCon
In teams of 2
AMRAP x 20 Minutes
Tyre Slams x 30
1 Arm DB Hang Clean & Jerk x 20 (22.5/15)
Box step overs x 10 (24/20)

 

Wednesday 24/10/2018

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

MetCon
3 Rounds
T2B x 15
DB Snatch x 20 (22.5/15)
Box Jump x 5 (32/26)

 

Thursday 25/10/2018

Strength
RDL 4 x 10

MetCon
2 Rounds
Rope Climb x 2
SandBag Lunges x 30 (26/12)
Rope Climb x 2
KBS x 30 (28/20)

 

Friday 26/10/2018

MetCon

Minutes 0 – 15

10,9,8…3,2,1
Assault Bike Cals
Pull up

Minutes 15-30

10,9,8…3,2,1
Cal Row
Push Press (60/40)

Minutes 30-45

10,9,8…3,2,1
Burpee Box Jump Over (24/20)
Power Clean (60/40)

Saturday 27/10/2018

MetCon
Max Out Saturday
Pick 2 lifts and establish 1RM

Monday 15/10/2018

Strength
Farmers Carries
4 x 100′

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

Tuesday 16/10/2018

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

MetCon
2km Row

Wednesday 17/10/2018

Strength
RDL 4 x 10

MetCon
Thruster x 100 (45/30)

Buy in
Assault Bike x 60s
Every Cal is minus 1 Thruster

Thursday 18/10/2018

AMRAP x 35 Minutes

Teams of 2
Row x 250/200m
Power Snatch x 1,2,3…(40/30)

Friday 19/10/2018

Skill
Clean

MetCon
“Elizabeth”

21/15/9
Clean (60/40)
Ring Dip

 

Monday 08/10/2018

Skill
Snatch

MetCon
AMRAP x 20 Mins
C2B x 5
Wall Ball x 10 (9/6)
DU x 15

Tuesday 09/10/2018

Strength
Farmers Carries
4 x 100′

MetCon
AMRAP x 10 Min
KB Snatch x 10 (24/16)
1 Arm OHL x 20
Sit up x 30

Wednesday 10/10/2018

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

MetCon
6 Rounds
Sandbag Clean x 15 (16/12)
DU x 35

Thursday 11/10/2018

Strength
Back Squat x 25

MetCon
In a 15 Minute Window

21/15/9
Pull up
Bar Facing Burpee
Then, in the remaining time
Establish a 3RM Thruster

Friday 12/10/2018

MetCon

AMRAP x 4 Mins, Rest x 1 Min
ABC
Cal Row
Wall Ball

AMRAP x 3 Mins, Rest x 1 Min
ABC
Cal Row
Burpee

AMRAP x 2 Min, Rest x 1 Min
ABC
Cal Row
KBS

AMRAP x 1 Min, Rest x 1 Min
ABC
Cal Row
Goblet Squat

Saturday 13/10/2018

MetCon
Run x 1 Mile
OH Squat x 50 (60/40)
Sit up x 100
DU x 150
Power Clean x 50 (60/40)
Box Jump Over x 100 (24/20)

Monday	01/10/2018
MetCon
“Rowing Eva”
5 Rounds
Row x 800m
American KBS x 30
Pull up x 30
Tuesday	02/10/2018
Strength
RDL 4 x 10
MetCon
AMRAP x 14 Minutes
HSPU x 6
T2B x 16
Du x 26
Wednesday	03/10/2018
Strength
Back Squat x 25
MetCon
AMRAP x 12 Min
Burpee x 1,2,3…
Power Clean x 1,2,3… (70/45)
Thursday	04/10/2018
Skill
Rope Climbs
MetCon
Push up x 50
Then
3 Rounds
Box Jump x 25
Bar MU x 5
Friday	05/10/2018
Strength
Strict Press + Push Press
4 x (5+5), 1 x (5+ME)
Perform Strict C2B x 3-6 after each set
MetCon
21/15/9
Dead Lift (100/65)
Sit up
Saturday	06/10/2018
MetCon
OHWL x 100′
DU x 100
Wall Ball x 50
Rope Climb x 10
Wall Ball x 50
DU x 100
OHWL x 100′