Blog

Monday		10/04/2017
Gymnastics/Skill
EMOM x 6
H&A x 6/8/10/12/12/12
Then
EMOM x 8
Burpee x 3-4, Pull up x 3 – 6
Then
EMOM x 4
Kipping Pull up x 3-10
Or
EMOM x 6
H&A x 6/8/10/12/12/12
Then
EMOM x 8
Jumping Bar MU + Slow Negative x 2
Then
EMOM x 4
Hip to Bar x 4
Or
EMOM x 6
H&A x 6/8/10/12/12/12
Then
EMOM x 8
Hip to Bar x 3
Bar MU x 1
Dip x 3
Then
EMOM x 4
Burpee x 4, Bar MU x 3
MetCon
AMRAP x 8
HSPU x 4
KBS x 8 (28/20)
Sit up x 12
Then
12 Mins to find 3RM Hang Clean
Tuesday		11/04/2017
Gymnastics/Skill
EMOM x 6
Wall Walk Hold x 20 – 30s
12 Min Practice
Handstand walk
MetCon
AMRAP x 16 Mins
HP Snatch x 5 (50/33)
2 Rounds of
Pull up x 3
Push up x 6
Box Jump x 9
Accessory
Pandlay Row 3 x 8
1 Arm Row 2 x 15
Wednesday		12/04/2017
Gymnastics/Skill
EMOM x 6
H&A x 6/8/10/12/12/12
Then
EMOM x 6
MU Transition x 4
Then
EMOM x 6
Banded MU x 3
Or
EMOM x 6
Lying Low Ring MU x 3
Then
EMOM x 6
Hip to Ring x 3-6
Then
EMOM x 6
Jumping MU x 3-4
Or
Every 2 Mins x 9
False Grip Pull up x 2
Strict MU x 2
MU x 2
Dip x 2
MetCon
6 Rounds
DB Snatch x 20 (25/15)
T2B x 15
Accessory
5 Rounds
Hollow x 25s, rest x 25s
Arch x 25s, rest x 25s
Thursday		13/04/2017
Gymnastics/Skill
EMOM x 6
2 Pull Rope Climb x 1
Then
Rope Pull up 12 x 1 E/S
Or
EMOM x 6
Legless Rope Climb x 1
Then
EMOM x 6
L-Sit 1/2 Climb x 1
Or
EMOM x 12
1/2 Rope Climb x 1
Or
EMOM x 12
Odd – Clamp + Extend x 2
Even – Rope Lower x 2
MetCon
With a 9 Minute Clock
MU x 15
Then
4 Rounds
HSPU x 7
Front Squat x 4 (85/56)
Then
Max Pull up in remaining time
Accessory
DU x 200

Monday 03/04/2017

Gymnastics/Skill
EMOM x 6
H&A x 6/8/10/12/12/12
Then
EMOM x 8
Burpee x 6, Pull up x 4 – 6
Then
EMOM x 4
Kipping Pull up x 3-10

Or

EMOM x 6
H&A x 6/8/10/12/12/12
Then
EMOM x 8
Jumping Bar MU + Slow Negative x 2
Then
EMOM x 4
Hip to Bar x 4

Or

EMOM x 6
H&A x 6/8/10/12/12/12
Then
EMOM x 8
Hip to Bar x 3
Bar MU x 1
Dip x 3
Then
EMOM x 4
Burpee x 6, Bar MU x 3

MetCon
21/18/15/12/9/6/3
KBS (28/20)
Box Jump (24/20)

Accessory
Pandlay Row 3 x 8
1 Arm Row 2 x 15

 

Tuesday 04/04/2017

Gymnastics/Skill
EMOM x 6
Wall Walk Hold x 20 – 30s
6 Min Practice
Freestanding Kick up
Or
4 x Max Effort Walk
Then
EMOM x 6
Hip Taps x 4
Or
Plate Walks x 4

MetCon
AMRAP x 15 Mins
T2B x 10
OHS x 15 (50/35)
Pull up x 10
FS x 15

Accessory
3 Rounds
Back Extensions x 10
Ring Row (Horizontal to floor) x 6

 

Wednesday 05/04/2017

Gymnastics/Skill
EMOM x 6
H&A x 6/8/10/12/12/12
Then
EMOM x 6
MU Transition x 4
Then
EMOM x 6
Banded MU x 3

Or

EMOM x 6
Russian Dips x 3-6
Then
EMOM x 6
Lying Low Ring MU x 2
Then
EMOM x 6
Hip to Ring x 3-6

Or

Every 2 Mins x 9
False Grip Pull up x 2
Strict MU x 2
MU x 2
Dip x 2

MetCon
Rope Climb x 3
Then
Unbroken Power Clean x 2/4/6/8/10/12 (50/35)
STOH x 5
DU x 35

Accessory
3 Rounds
Rear Delt Fly x 10
Side Raises x 10
DB Curls x 10

 

Thursday 06/04/2017

Gymnastics/Skill
EMOM x 6
2 Pull Rope Climb x 1
Then
Rope Pull up 12 x 1 E/S

Or

EMOM x 6
Legless Rope Climb x 1
Then
EMOM x 6
L-Sit 1/2 Climb x 1

Or

EMOM x 12
1/2 Rope Climb x 1

Or

EMOM x 12
Odd – Clamp + Extend x 2
Even – Rope Lower x 2

MetCon

6 Rounds of Cindy
Muscle up x 12
4 Rounds of Cindy
Muscle up x 8
2 Rounds of Cindy
Muscle up x 4

Accessory
DU x 200

 

Friday 07/04/2017

Gymnastics/Skill
EMOM x 6
Wall Walk Hold x 20 – 30s
Then
EMOM x 6
Wall Walk Nose & Toes

MetCon
“Randy & Karen Broke Up”
5 Rounds
Power Snatch x 15 (35/22.5)
Wall Ball x 30 (9/6)
Rest x 90s

Accessory
Wall Squat 10 x 1 6s lower, 2 full breaths at the bottom

 

Saturday 08/04/2017

MetCon

0:00
3 Rounds
Pull up x 15
Thruster x 15 (45/30)

10:00
1 Mile Run

20:00
AMRAP x 15
Suitcase Carry x 50m L (1/2 BW)
Burpee Box Jump over x 10
Suitcase Carry x 50m R (1/2 BW)
T2B x 10

Monday		27/03/2017
Gymnastics/Skill
EMOM x 6
H&A x 6/8/10/12/12/12
Then
EMOM x 6
Kipping Pull up x 3-10
Then
3 x 6 Strict Pull up
Or
EMOM x 6
H&A x 6/8/10/12/12/12
Then
EMOM x 6
Hip to Bar x 3 -10
Then
EMOM x 6
Jumping Bar MU x 4
Or
EMOM x 6
H&A x 6/8/10/12/12/12
Then
EMOM x 12
Hip to Bar x 2
Bar MU x 2
Dip x 2
MetCon
In 20 Minute window
Burpee x 60
Then
Power Clean x 2/4/6//8… (70/45)
Front Squat x 3
Accessory
Ring Dip 3 x 6 (No Kip)
Hollow Rock 3 x 10
Tuesday		28/03/2017
Gymnastics/Skill
EMOM x 6
Wall Walk  Nose & Toes
Or
Wall Walk  x 1 + Feet Taps
Or
Wall Walk + Walk Away
Then
6 Min Practice
Freestanding Kick up
Or
4 x Max Effort Walk
Then
EMOM x 6
Shoulder Taps x 4
Or
Plate Walks x 4
MetCon
AMRAP x 16 Mins
Dead Lift x 24 (100/65)
Box Jump x 16 (24/20)
Pull up x 8
Accessory
Wall Squat 10 x 1 6s lower, 2 full breaths at the bottom
Wednesday		29/03/2017
Gymnastics/Skill
EMOM x 6
H&A x 6/8/10/12/12/12
Then
EMOM x 6
MU Transition x 4
Then
EMOM x 6
Banded MU x 3
Or
EMOM x 6
Russian Dips x 3-6
Then
EMOM x 6
Lying Low Ring MU x 2
Then
EMOM x 6
Hip to Ring x 3-6
Or
Every 2 Mins x 9
False Grip Pull up x 2
Strict MU x 2
MU x 2
Dip x 2
MetCon
3 Rounds
Wall Ball x 25 (9/6)
Hand Release Push Up x 10
KBS x 25 (28/20)
Accessory
3 Rounds
Arch Hold x 20s, rest x 10s
Hollow Hold x 20s, rest x 10s
Thursday		30/03/2017
Gymnastics/Skill
EMOM x 6
2 Pull Rope Climb x 1
Then
Rope Pull up 12 x 1 E/S
Or
EMOM x 6
Legless Rope Climb x 1
Then
EMOM x 6
L-Sit 1/2 Climb x 1
Or
EMOM x 12
1/2 Rope Climb x 1
Or
EMOM x 12
Odd – Clamp + Extend x 2
Even – Rope Lower x 2
MetCon
On 0:00
Bar Touch Burpee x 20
On 5:00
Bar Touch Burpee x 20
On 10:00
AMRAP x 8
Power Clean x 6 (40/26)
Goblet Squat x 6 (24/16)
Accessory
Pendlay Row 3 x 8
1 Arm Row 2 x 15
Friday		31/03/2017
Gymnastics/Skill
EMOM x 6
Wall Walk  Nose & Toes
Or
Wall Walk  x 1 + Feet Taps
Or
Wall Walk + Walk Away
Then
6 Min Practice
Freestanding Kick up
Or
4 x Max Effort Walk
Then
EMOM x 6
Shoulder Taps x 4
Or
Plate Walks x 4
MetCon
Row x 750m
Then
9/15/21
Thruster (45/30)
Pull up
Accessory
3 Rounds
Back Extensions x 12
Weighted Sit-up x 12
Saturday		01/04/2017
MetCon
Run x 400m
Bench Press x 30 (BW)
Run x 800m
Bench Press x 20
Run x 1200m
Bench Press x 10
Rest x 10 Mins
AMRAP x 7 Mins
STOH x 6 (50/30)
T2B x 6

Monday 20/03/2017

Gymnastics/Skill
EMOM x 6
2 Pull Rope Climb x 1
Then
Rope Pull up 12 x 1 E/S

Or

EMOM x 6
Legless Rope Climb x 1
Then
EMOM x 6
L-Sit 1/2 Climb x 1

Or

EMOM x 12
1/2 Rope Climb x 1

Or

EMOM x 12
Odd – Clamp + Extend x 2
Even – Rope Lower x 2

MetCon
AMRAP x 22 Mins
Unbroken Hang Power Snatch x 6 (50/32.5)
Ring Dip x 6
Front Rack Lunges x 6
Unbroken Hang Power Snatch x 6 (50/32.5)
Ring Dip x 6
Box Jumps x 6

Accessory
3 Rounds
Back Extensions x 12
Hand to Hand KB Swing x 12

Tuesday 21/03/2017

Gymnastics/Skill
EMOM x 6
H&A x 6/8/10/12/12/12
Then
EMOM x 6
Hip to Ring x 3 -10
Then
EMOM x 6
Jumping MU x 4

Or

EMOM x 6
H&A x 6/8/10/12/12/12
Then
EMOM x 6
Hip to Ring x 3 -10
Then
EMOM x 6
Front Uprises x 1-6
Or

EMOM x 6
H&A x 6/8/10/12/12/12
Then
EMOM x 12
Hip to Bar x 2
Bar MU x 2
Dip x 2

MetCon
“Grannie”
DU x 50/40/30/20/10
Sit up x 50/40/30/20/10
C&J x 10/8/6/4/2 (60/40)

Accessory
TGU Find Heavy Double E/S

Wednesday 22/03/2017

Gymnastics/Skill
EMOM x 6
H&A x 6/8/10/12/12/12
Then
EMOM x 6
Kipping Pull up x 3-10
Then
3 x 6 Strict Pull up

Or

EMOM x 6
H&A x 6/8/10/12/12/12
Then
EMOM x 6
Hip to Bar x 3 -10
Then
EMOM x 6
Jumping Bar MU x 4

Or

EMOM x 6
H&A x 6/8/10/12/12/12
Then
EMOM x 12
Hip to Bar x 2
Bar MU x 2
Dip x 2

MetCon
Rope Climb x 3
STOH x 6 (80/52.5)
Dead Lift x 12
Sit up x 24
Wall Ball x 48 (9/6)

Accessory
Wall Squat 10 x 1 – 6 seconds descent, 2 Breaths at the bottom

Thursday 23/03/2017

Gymnastics/Skill
EMOM x 6
Wall Walk Nose & Toes
Or
Wall Walk x 1 + Feet Taps
Or
Wall Walk + Walk Away
Then
6 Min Practice
Freestanding Kick up
Or
4 x Max Effort Walk
Then
EMOM x 6
Shoulder Taps x 4
Or
Plate Walks x 4

MetCon
EMOM x 24 Min

Min 1: Front Squat x 5 (85/60)
Min 2: Unbroken DU x 35
Min 3: Bar Touch Burpee x 6/7/8/9/10/11/12/13/14

Accessory
Pendlay Row 3 x 8
1 Arm Row 2 x 15

Friday (AM) 24/03/2017

EMOM x 6
Wall Walk Hold x 20 – 30s
Then
EMOM x 6
Wall Walk Nose & Toes

Every 15s for 7 mins
Thruster x 1 (60/40)

Then

15 Minutes to work up to a heavy

Power Snatch + OHS

PM

“17.5”

Saturday 25/03/2017

MetCon
Wall Ball x 65 (9/6)
KBS x 65 (32/24)
Sit up x 65
Thruster x 65 (45/30)
Dead Lift x 65 (45/40)
T2B x 65
Air Squat x 65
Power Clean x 65
DU x 65

Monday 13/03/2017

Gymnastics/Skill
EMOM x 6
Wall Walk Nose & Toes
Or
Wall Walk x 1 + Feet Taps
Or
Wall Walk + Walk Away
Then
6 Min Practice
Freestanding Kick up
Or
4 x Max Effort Walk
Then
EMOM x 6
Shoulder Taps x 4
Or
Plate Walks x 4

MetCon
Thruster x 18/15/12/9/6/3 (45/30)
T2B x 10

Accessory
Suitcase Carry 4 x 20m

 

Tuesday 14/03/2017

Gymnastics/Skill
EMOM x 6
H&A x 6/8/10/12/12/12
Then
EMOM x 6
Kipping Pull up x 3-10
Then
3 x 6 Strict Pull up

Or

EMOM x 6
H&A x 6/8/10/12/12/12
Then
EMOM x 6
Hip to Bar x 3 -10
Then
EMOM x 6
Jumping Bar MU x 4

Or

EMOM x 6
H&A x 6/8/10/12/12/12
Then
EMOM x 12
Hip to Bar x 2
Bar MU x 2
Dip x 2

MetCon
AMRAP x 18 Mins
Power Clean x 8 (70/45)
Rope Climb x 2
Front Squat x 8
MU x 2

Accessory
Wall Squat 10 x 1 – 6 seconds descent, 2 Breaths at the bottom

 

Wednesday 15/03/2017

Gymnastics/Skill
EMOM x 6
H&A x 6/8/10/12/12/12
Then
EMOM x 6
Hip to Ring x 3 -10
Then
EMOM x 6
Jumping MU x 4

Or

EMOM x 6
H&A x 6/8/10/12/12/12
Then
EMOM x 6
Hip to Ring x 3 -10
Then
EMOM x 6
Front Uprises x 1-6

MetCon
4 Rounds
DB Snatch x 16 (25/15)
C2B x 8
Wall Walk x 4

Accessory
Pendlay Row 3 x 8
1 Arm Row 2 x 15

 

Thursday 16/03/2017

Gymnastics/Skill
EMOM x 6
2 Pull Rope Climb x 1
Then
Rope Pull up 12 x 1 E/S

Or

EMOM x 6
Legless Rope Climb x 1
Then
EMOM x 6
L-Sit 1/2 Climb x 1

Or

EMOM x 12
1/2 Rope Climb x 1

Or

EMOM x 12
Odd – Clamp + Extend x 2
Even – Rope Lower x 2

MetCon
In teams of 2 complete

2 Full Rounds of:
AMRAP x 4 Mins
Unbroken Power Snatch x 8 (30/17.5)
Rest x 1 Mins
AMRAP x 4 Mins
Burpee OB x 8
Rest x 1 Mins
AMRAP x 4 Mins
STOH x 8 (30/17.5)

Accessory
3 Rounds
Rear Delt Fly x 10
Side Raises x 10
DB Curls x 10

Friday 17/03/2017

“17.3”

Monday 06/03/2017

Gymnastics/Skill
EMOM x 6
H&A x 6/8/10/12/12/12
Then
EMOM x 6
Kipping Pull up x 3-10
Then
3 x 6 Strict Pull up

Or

EMOM x 6
H&A x 6/8/10/12/12/12
Then
EMOM x 6
Hip to Bar x 3 -10
Then
EMOM x 6
Jumping Bar MU x 4

Or
EMOM x 6
H&A x 6/8/10/12/12/12
Then
EMOM x 12
Hip to Bar x 2
Bar MU x 2
Dip x 2

MetCon
AMRAP x 14 Mins
Unbroken Power Snatch x 5, 10, 15, 5, 10, 15… (30/20)
Wall Ball x 10 (9/6)
DU x 20

Accessory
Wall Squat
10 x 1 w/6s descent

Tuesday 07/03/2017

Gymnastics/Skill
EMOM x 6
Wall Walk Nose & Toes
Or
Wall Walk x 1 + Feet Taps
Or
Wall Walk + Walk Away
Then
6 Min Practice
Freestanding Kick up
Or
4 x Max Effort Walk
Then
EMOM x 6
Shoulder Taps x 4
Or
Plate Walks x 4

MetCon
“Gwen”
15/12/9
TnG Clean & Jerk
– Touch and go at floor only.
– Even a re-grip off the floor is a foul.
– Use same load for each set. Rest as needed between sets.

Accessory
3 Rounds
Arch Hold x 20s, rest x 10s
Hollow Hold x 20s, rest x 10s
Then
Dip Bar Crunches 2 x 10

Wednesday 08/03/2017

Gymnastics/Skill
EMOM x 6
H&A x 6/8/10/12/12/12
Then
EMOM x 6
Hip to Ring x 3 -10
Then
EMOM x 6
Jumping MU x 4

Or

EMOM x 6
H&A x 6/8/10/12/12/12
Then
EMOM x 6
Hip to Ring x 3 -10
Then
EMOM x 6
Front Uprises x 1-6

MetCon
DU x 60
Burpee OB x 50
Dead Lift x 40 (60/40)
T2B x 30
Front Squat x 20
Cal Row x 10

Accessory
3 Rounds
Rear Delt Fly x 10
Side Raises x 10
DB Curls x 10

Thursday 09/03/2017

Gymnastics/Skill
EMOM x 6
2 Pull Rope Climb x 1
Then
Rope Pull up 12 x 1 E/S

Or

EMOM x 6
Legless Rope Climb x 1
Then
EMOM x 6
L-Sit 1/2 Climb x 1

Or

EMOM x 12
1/2 Rope Climb x 1

Or

EMOM x 12
Odd – Clamp + Extend x 2
Even – Rope Lower x 2

MetCon
3 Rounds
Bar MU x 3
Box Jump x 20 (24/20)

Accessory
Pendlay Row 3 x 8
1 Arm Row 2 x 15

Friday (AM) 10/03/2017

Gymnastics/Skill
EMOM x 6
Wall Walk Nose & Toes
Or
Wall Walk x 1 + Feet Taps
Or
Wall Walk + Walk Away
Then
6 Min Practice
Freestanding Kick up
Or
4 x Max Effort Walk
Then
EMOM x 6
Shoulder Taps x 4
Or
Plate Walks x 4

MetCon
6 Rounds 11/03/2017
Bar Touch Burpee x 10
KBS x 20 (28/20)
Rest x 30s

Accessory
Back Extensionx 3 x 12
Goblet Squat 3 x 12 w/ 3s hold at bottom position

Friday (PM)
“17.3”

Saturday

MetCon
In Teams of 2 – with a pet wall ball
AMRAP x 40 Mins
Farmers Carry x 200m (BW)
Wall Ball x 100 (9/6)
DU x 200
Sit up x 100

Monday	27/02/2017
Strength
Back Squat – Establish 3RM
or
Push Press – Establish 2 RM
MetCon
AMRAP x 8 Min
KBS x 15 (28/20)
Burpee x 10
C2B x 5
Tuesday	28/02/2017
Gymnastics/Connectivity
EMOM x 8
HSPU x 2 (Max Deficit)
or
3 x 12 HSPU
or
EMOM x 8
Shoulder Taps x 4
or
EMOM x 8
Plate Walks x 4
MetCon
With a 30 Minute Clock
2 Rounds of Cindy
T2B x 30
DU x 60
2 Rounds of Cindy
T2B x 20
DU x 40
2 Rounds of Cindy
T2B x 10
DU x 20
Then
In the remaining time work up to a heavy Power Clean
Wednesday	01/03/2017
Gymnastics/Connectivity
EMOM x 10
Odd – Hip to Ring x 4-6
Even – Jumping Muscle up
Or
Every 2 Mins x 5
FG Pull up x 2
Strict MU x 1
Dip x 2
MU x 3
Strength
Push Press – Establish 2 RM
or
Back Squat – Establish 3RM
MetCon
Row x 500m
Thursday	02/03/2017
Gymnastics/Connectivity
EMOM x 8
HSPU x 6-10
MetCon
2 km Row
After Party
A1 RDL 3 x 8
A2 Chin up 3 x 8-10
Friday (AM)	03/03/2017
Gymnastics/Connectivity
Plank with plate transfer
3 x 6 @ 2 x 2.5kg
EMOM x 10
Kipping Pull up x 3-10
MetCon
AMRAP x 15 Min
Wall Ball x 12
Burpee x 22
DU x 32
Rest x 30s
Friday (PM)
“17.2”
Saturday	04/03/2017
Surf Trip