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 |
Blog
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)
Week Beginning 05/11/2018
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
Week Beginning 29/10/2018
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
Week Beginning 22/10/2018
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
Week Beginning 15/10/2018
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
Week Beginning 08/10/2018
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)
Week Beginning 1/10/2018
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′ |