Blog

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

Week Beginning 08/05/2017

Monday 08/05/2017
     
Strength
Fitness
Back Squat
5 x 5
Performance
Back Squat
3 x 5 >80%
1,1,1 >90%
MetCon
Rope Climb x 3
Cal Row x 30/24
Accessory
3 Rounds
Hollow Hold x 30s
Arch Hold x 30s
Tuesday 09/05/2017
     
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 2,2,2,2,2
B2. 1 Arm Row 5 x 6-8
C1. Press x ME, Push Press x ME, Push Jerk x ME @ 75% of above
MetCon
5 Rounds
Dead Lift x 5 (125/80)
Burpee OB x 10
Wednesday 10/05/2017
     
Gymnastics
Fitness
EMOM x 10
T2B x 3-6
Performance
Every 30s x 20
T2B x 1 (+1)
MetCon
EMOM x 7
Power Snatch + OHS
Then
AMRAP x 10 min
Run x 200m
OHS x 8 (45/30)
Accessory
Renegade Row 3 x 8
Thursday 11/05/2017
     
MetCon
Death by Wall Balls
Strength
A1. RDL 4 x 6-10
A2. Side Plank x 30s E/S
B1. Banded Lunges 2 x 20 E/L
Accessory
HS Walk Practice
Friday 12/05/2017
     
Strength
Fitness
Front Squat
4 x 10
Performance
Pause Front Squat
6 x 3 w/ 2s Pause
MetCon
3 rounds 60s work, 30s rest
Power Clean (70/45)
Burpee OB
Ring Row
Accessory
Tall Kneeling Pallof Press 3 x 8 E/S
Saturday 13/05/2017
     
MetCon
Teams of 3:
100 Calorie Row
75 Burpees over Bar
50 Cleans (60/40)
50 Toes to Bar
50 Cleans (60/40)
75 Burpees over Bar
100 Calorie Row

Week Beginning 01/05/2017

Monday 01/05/2017
     
Bank Holiday
Tuesday 02/05/2017
     
Strength
Fitness
Back Squat
5 x 5
Performance
Back Squat
3 x 5 >80%
1,1,1 >90%
MetCon
Burpee x 60
Wall Ball x 50 (9/6)
DB Snatch x 40/40 (25/15)
Accessory
2 Rounds
Plank Rotations
35s each position
Wednesday 03/05/2017
     
Strength
A1. Ring Dip 3,3,3,3,3,3
A2. Chin up 6,5,4,3,2,1
MetCon
For total HPC AMRAP x 16 Mins
Run x 200m
HPC x ME (45/30)
Accessory
Shoulder Taps
5 x 5 E/S
Thursday 04/05/2017
     
Skill
Fitness
10 Minutes Double Under Practice
Performance
EMOM x 10
Burpee x 4
Unbroken DU x 20-40
MetCon
Fitness
6 Rounds
STOH x 20
KBS x 50
Performance
2 Rounds
HSPU x 20
American KBS x 50 (24/16)
2 Rounds
Ring Dip x 20
American KBS x 50
2 Rounds
Push Jerk x 20
American KBS x 50
Accessory
2 rounds
Tricep Push Downs x 12
Hammer Curls x 12
Friday 05/05/2017
     
Gymnastics
Fitness
EMOM x 10
T2B x 3-6
Performance
Every 30s x 20
T2B x 1 (+1)
MetCon
AMRAP x 10 Mins
HSPU x 7
FR Lunge x 14 (50/33)
Accessory
A1. Barbell Row 4 x 10 (Supine Grip)
A2. 1 Arm Banded Scap Retractions 4 x 10
Saturday 06/05/2017
     
MetCon
In 15 Mins establish 1RM Clean
Then
with a 20 min clock
Run x 1km
Then
AMRAP
Clean x 1 (80% of 1RM)
Pull up x 5

Week Beginning 24/04/2017

Monday 24/04/2017

Strength
Fitness
Back Squat
5 x 5

Performance
Back Squat
3 x 5 >80%
1,1,1 >90%

MetCon
6 Rounds
HS Push up x 6
KBS x 15 (28/20)

Accessory
3 Rounds
Hollow Hold x 30s
Arch Hold x 30s

 

Tuesday 25/04/2017

Gymnastics
Fitness
EMOM x 10
T2B x 3-6

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

MetCon

DU x 20
Burpee OB x 3/6/9/6/3
Power Snatch x 3/6/9/6/3 (45/30)
Then
DU x 20
Burpee OB x 3/6/9/6/3
Front Squat x 3/6/9/6/3 (60/40)

 

Wednesday 26/04/2017

Strength
A1. RDL 4 x 6-10
A2. Side Plank x 30s E/S

B1. Banded Lunges 2 x 15 E/L

MetCon
3 Rounds
Wall Ball x 21 (9/6)
DB Snatch x 15 (25/15)
Burpee Box Jump x 9 (24/20)

Accessory
Renegade Row 3 x 6

 

 

Thursday 27/04/2017

Strength
Fitness
Front Squat
4 x 10

Performance
Pause Front Squat
6 x 3 w/ 2s Pause

MetCon
AMRAP x 7
Dead Lift x 7 (90/60)
Run x 50m
Box Jump x 14 (24/20)
DU x 25
Run x 50m

Accessory
Tall Kneeling Pallof Press 3 x 8 E/S

 

 

Friday 28/04/2017

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 1,1,1,1,1
B2. 1 Arm Row 5 x 6-8

C1. Press x ME, Push Press x ME, Push Jerk x ME @ 75% of above

MetCon
“Amanda”
9,7,5
Muscle up
Snatch (60/40)

 

Saturday 29/04/2017

MetCon
“Whitten”
Five rounds for time of:
22 Kettlebell swings (32/24)
22 Box jump (24/20)
Run 400 meters
22 Burpees
22 Wall ball (9/6)

Week Beginning 17/04/2017

Tuesday 18/04/2017

Strength
Fitness
Back Squat
5 x 5

Performance
Back Squat
3 x 5 >80%
1,1,1 >90%

MetCon
3 Rounds
Run x 400m
Power Snatch x 20 (30/20)

Accessory
2 Rounds
Plank Rotations
35s each position

 

Wednesday 19/04/2017

Gymnastics
Fitness
EMOM x 10
T2B x 3-6

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

MetCon
AMRAP x 8 Min
Wall Ball x 3,6,9…
KBS x 3,6,9…
Sit up x 3,6,9…

Accessory
A1. Barbell Row 4 x 10 (Supine Grip)
A2. 1 Arm Banded Scap Retractions 4 x 10

 

Thursday 20/04/2017

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

MetCon
Fitness
“DT”
5 Rounds
Dead Lift x 12 (70/45)
HPC x 9
Push Jerk x 6

Performance
1 Round of Unbroken DT for Max Weight

Accessory
Handstand walk practice

 

Friday 21/04/2017

Skill
Fitness
10 Minutes Double Under Practice

Performance
EMOM x 10
Burpee x 4
Unbroken DU x 20-40

MetCon
EMOM x 7
C&J x 2 (70%)
Then
AMRAP x 20 Mins
Pull up x 15
Dead Lift x 20 (C&J Weight)
Run x 50m

 

Saturday 22/04/2017

MetCon
“Kelly”
5 Rounds of
Run x 400m
Box Jump x 30 (24/20)
Wall Ball x 30 (9/6)

Week Beginning 10/04/2017

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

Week Beginning 03/04/2017

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

Week Beginning 27/03/2017

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