Blog

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

 

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

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

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

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

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)

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

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)

 

Monday 11/06/2018

Strength
Squat Week 7

MetCon
AMRAP x 5 Min
Dead Lift x 3 (125/82)
Push up x 7

 

Tuesday 12/06/2018

MetCon
“Nancy”
5 Rounds
Run x 400m
OHS x 15 (42/30)

 

Wednesday 13/06/2018

MetCon
Minutes 0-10
Burpee x 50

Minutes 11-25
1/2 Cindy

Minutes 26-40
21/15/9
Power Clean (52.5/35)
Thruster

 

Thursday 14/06/2018

Skill
Skin the Cat/TGU

MetCon
Row x 50/40 Cal
KBS x 45 (28/20)
Sit up x 40
Pull up x 35
Box Jump x 30 (24/20)
Bike x 25/17 Cal

 

Friday 15/06/2018

Skill
5 Rounds
A1. Rope Climb x 1-2
A2. HS Walk x ME

MetCon
Teams of 2
In 15 Minutes
Run 1 Mile (together)
Bar Facing Burpee x 100
AMRAP T2B

 

Saturday 16/06/2018

MetCon
Heavy D12 Baseline

Pullup x 12
Thruster x 12 (45/30)
Push up x 12
Thruster x 12 (45/30)
Burpee x 12
Thruster x 12 (45/30)
T2B x 12
Thruster x 12 (45/30)
Box Jump x 12 (24/20)
Thruster x 12 (45/30)
Wall Ball x 12 (9/6)
Thruster x 12 (45/30)

 

Monday	04/06/2018
Bank Holiday
Tuesday	05/06/2018
Skill
EMOM x 10
Odd: AKBS x 15
Even: HS Bridge Hold x 20-30s
MetCon
AMRAP x 26 Min
Deadlift x 20 (50/35)
Burpee OB x 6
HPC x 20
Burpee OB x 6
PP x 20
Burpee OB x 6
Run x 400m
Wednesday	06/06/2018
Strength
4 Rounds
Strict Pull up x 8-12
Rest 10 Seconds
Strict Chin up x 4-10
Rest x 3 Minutes
MetCon
Death by Power Clean (52/35)
Thursday	07/06/2018
Skill
T2B
MetCon
3 Rounds
Single Arm KB Thruster x 8 Right (28/20)
Ring MU x 3
Single Arm KB Thruster x 8 Left (28/20)
Ring MU x 3
Friday	08/06/2018
Strength
Front Squat Week 6
MetCon
10 Rounds
T2B x 6
Box Jump x 6 (24/20)
EMOM rest x 20s
Accessory
Max Du in 60s
Saturday	09/06/2018
MetCon
“Eva”
5 Rounds
Run x 800m
American Swing x 30
Pull up x 30