Monday 20/01/14

Skill: Hollow Hold

Strength: OHP/PP

3,3,3 @80%

2,2,2 @85%

MetCon: EMOM x 15 mins

KB Swing x 15 (24/16)

Ring Row x 6

 

Tuesday 21/01/14

Skill: TGU

Strength:  Snatch Grip Dead Lift 4×6

MetCon:

Snatch Test x 5 min (Compare to 22/10/13)

Rest 2 mins

AMRAP 5 mins

Pushup x 6

Box Jump x 6

 

Wednesday 22/01/14

Skill: Snatch

MetCon:

Row 500m

Pull up 15/12/9/6/3

Wall Ball 3/6/9/12/15

 

Thursday 23/01/14

Skill: Kip

Strength: Front Squat

2,2,1,1,1 @90%

MetCon: 6 rounds for time

DU x 30

T2B x 12

Lunges x 12 (KB 24/16)

 

Friday 24/01/14

Skill: Pull up

Strength: Push up 4 x 6

MetCon: AMRAP 10 min

Dead Lift x 2 (+2) (75%)

Push up x 2 (+2)

 

Monday 13/01/14

Skill: MU

Strength: Ring Dips 4×6

MetCon:

21/15/9 Deadlift (60%)

TGU x1 (l&r)

 

Tuesday 14/01/14

Skill: Jerk

Strength: OHS

MetCon: 5 x 500m row

 

Wednesday 15/01/14

Skill: Hand Stands

Strength: RFESS 4×6

MetCon: 3 Rounds for Time

Pull-up x 15

Burpees x 15

 

Thursday 16/01/14

Skill: Rope Climb

Strength: OHP 6,5,4,3 @ 75%

MetCon:

AMRAP 3 Min

Push Press x 5 (75%)

Sit up x 5

Rest 2 min

AMRAP 3 Min

Wall Ball x 10 (8/6)

Sit-up x 10

Rest 2 Min

AMRAP 3 Min

Push up x 15

Sit-up x 15

 

Friday 17/01/14

Skill: Kip

Strength: Dead Lift 4×6 @ 70%

MetCon: 12/9/6/3 (80% OHP)

Lunges

STOH

 

Monday 06/01/14

Skill: Hand Stand

Stregnth:HBBS

3,3,3 @ 80%

2,2,2 @85%

MetCon: AMRAP 12 mins

KB Swing x 15 (24/16)

Push up x 10

Pull up x 5

 

Tuesday 07/01/14

Skill: Clean

MetCon: 6 Rounds for time

GTOH x 3 (90% OHP)

Dead Lift x 12

 

Finisher: 3 rounds

Plank Hold x 90s/Rest 120s

 

Wednesday 08/01/14

Skill: TGU

Strength: OHP/PP

4×6 @ 70%

MetCon: AMRAP 8 min

Burpee x 1 (+1)

Sit-up x 10

 

Thursday 09/01/14

Strength: Dead Lift 2,2,1,1,1 @ 90%

Skill: L-Hold/Hollow Hold

MetCon: For Time

Goblet Squat x 20

KB Swing x 20

Goblet Squat x 15

KB Swing x 25

Goblet Squat x 10

KB Swing x 30

Goblet Squat x 5

KB Swing x 35

 

Friday 10/01/14

Skill: KB Snatch

Strength: Dips 4×6

MetCon: 4 Rounds for time

Tyre Slams x 20

Pull up x 10

Tyre Slam x 20

T2B x 10

 

Saturday 11/01/14

Free Intro: 10:00

Open Gym: 11:00 – 13:00

Monday 16/12/13

Skill: Snatch

MetCon:

60 seconds

45 seconds

30 seconds

15 seconds

Push ups

Sit ups

Wall Ball (10/8)

Burpees

 

Tuesday 17/12/13

Skill: Rope Climb

Strength: HBBS

6,5,4,3 @ 75%

MetCon: AMRAP 8 mins

Sandbag GTS x 16

Box Jump x 8 (24/20)

 

Wednesday 18/12/13

Skill: Kip

Strength: SGDL 4×6

MetCon: 5 Rounds for time

STOH x 6 (60/50)

Pull up x 6

DU x 20

 

Thursday 19/12/13

Skill: MU

MetCon: AMRAP 12 min

Farmers Carry x 20m (BW)

Goblet Squat x 15 (24/16)

Farmers Carry x 20m (BW)

Swing x 15 (24/16)

 

Friday 20/12/13

Skill: Frog Stance

Strength: OHP

2,2,1,1,1 @ 90%

MetCon: EMOM x 24 (Alternate)

Dead Lift x 6 (120/100)

KB Snatch x 12 (Alternate Arm) (20/16)

Sit-up x 12

 

 

Monday 09/12/13

Skill: Kip

Strength: Press

3,3,3 @80%

2,2,2 @85%

MetCon:

Double Unders x 20

5 Rounds

Pull-up x 12

Burpee x 5

Double Unders x 20

 

Tuesday 10/12/13

Skill: Hand Stand

Strength: Dead Lift

3,3,3 @ 80%

2,2,2 @ 85%

MetCon: 4 Rounds

Every 4 mins

Thruster x 15 (40/30)

Push up x 20

T2B x 15

 

Wednesday 11/12/13

Skill: KB

Strength: Jerk

MetCon: 6 Rounds

GTOH x 6 (60/50)

Box Jump x 8

OB Burpee x 10

 

Thursday 12/12/13

Skill: OHS

Strength: Ring Dip 4×6

MetCon: AMRAP 9 min

Dead Lift x 3 (120/100)

Wall Ball x 12 (10/8)

 

Friday 13/12/13

Skill: Holds

Strength: Front Squat

3,3,3 @ 80%

2,2,2 @ 85%

MetCon: Annie

 

Monday 02/12/13

Skill: Push up

Strength: Dead Lift

6,5,4,3 @ 75%

MetCon: AMRAP 12 Mins

Pull up x 6

Burpee x 6

Farmers Carry x 10m (+10m) (BW)

 

Tuesday 03/12/13

Skill: Push up

Strength: OHP/PP

6,5,4,3 @ 75%

MetCon: 6 Rounds for Time

Hang Clean x 6 (70/50)

T2B x 6

 

Wednesday 04/12/13

Skill: Push up

Strength: Pull up 6 x 4

MetCon: For Time

Ring Row x 25

Wall Ball x 25 (10/8)

Sit-up x 25

Box Jump x 25 (24/20)

KB Swing x 25 (24/16)

Burpee x 25

 

Thursday 05/12/13

Skill: Push up

Strength: Front Squat

6,5,4,3 @ 75%

MetCon: Cindy

 

Friday 06/12/13

Skill: Push up

Strength: Clean

MetCon: Sandbag Sprints

Monday 18/11/13

Skill:  Box Jumps

Strength: SGDL 4×6

MetCon: AMRAP 12 Mins

Goblet Squat x 15 (20/16)

T2B x 15

HSPU x 15

 

Tuesday 19/11/13

Skill: HSPU

Strength: Ring Dip

MetCon: EMOM x 15

GTOH x 3 (60/50)

DU x 20

 

Wednesday 20/11/13

Skill: Pull up

Strength: Front Squat

6,5,4,3 @ 75%

MetCon: 3 Rounds for Time

KB Swing x 40 (24/16)

Burpees x 20

 

Thursday 21/11/13

Skill: Frog Stance

Strength: OHP/PP

6,5,4,3 @ 75 %

MetCon: 6 Rounds for Time

Pull up x 6

Box Jump x 12

 

Friday 22/11/13

Skill: Snatch

MetCon: AMRAP 18 Min

Dead Lift x 6 (100/80)

Push up x 12

Ring Row x 9

 

Saturday 23/11/13

Free Intro @ 10:00

Open Gym @ 11:00

Olympic Lifting Workshop @ 12:00

Monday 11/11/13

Skill: Snatch

Strength: Pull-up 5 x 3

MetCon: 21/18/15/12/9

Thrusters (40/30)

Sit ups

 

Tuesday 12/11/13

Skill: DU

Strength: HBBS

6,5,4,3 @ 75%

MetCon:

50 DU

3 rounds

15 Box Jumps (24/20)

15 Pull ups

15 Cleans

 

Wednesday 13/11/13

Skill: T2B

Strength: Dead Lift

3,3,3 @ 80%

2,2,2 @ 85%

MetCon: AMRAP 12 Mins

Wall Ball x 20 (10/8)

Pull up x 10

 

Thursday 14/11/13

Skill: HSPU

Strength: OHP/PP

4 x 6 @ 70%

MetCon:

1 min row for distance x 6

 

Friday 15/11/13

Skill: L-Hold

Strength: Clean & Jerk

MetCon: 9/6/3

Dead Lift (120/100)

Hang Clean (80/60)

Jerk (60/50)

 

Monday 04/11/13

Skill: OHS

Strength: HBBS

3,3,3 @ 80%

2,2,2 @ 85%

MetCon: 5 Rounds For Time

Pull-up x 5

Wall Ball x 10 (8/6)

Kb Swing x 15 (24/16)

 

Tuesday 05/11/13

Skill: DU

Strength: OHP/PP/J

2,2,1,1,1 @ 90%

MetCon: AMRAP 9 mins

Front Squat x 6 (60/50)

Over Bar Burpee x 6

 

Wednesday 06/11/13

Skill: BU C&P

Strength: HSPU

MetCon: 4 Rounds For Time

KB Snatch x 6

OHWL x 6

Down Up TGU x 1

 

Thursday 07/11/13

Skill: Pull up

Strength: C&J

MetCon:

Air Squat x 15

KB Swing x 15 (24/16)

Push up x 15

Goblet Squat x 12 (24/16)

Dead Lift x 12 (60/50)

HR Push up x 12

Box Jump x 9 (24/20)

Clean x 9 (60/50)

Burpee x 9

 

Friday 08/11/13

Strength: Dead Lift

2,2,1,1,1 @ 90%

MetCon: AMRAP 12 Mins

Farmers Carry (Bodyweight) x 20m

Tyre slams x 20

Sit up x 12

 

Saturday 09/11/13

10:00 – Free Intro

11:00 – Open Gym

12:00 – Handstand Clinic

Monday 21/10/13

Skill: Frog Stance

Strength: RFESS 4 x 6

MetCon:

15,12,9,6,3 STOH (60/40)

3,6,9,12,15 Box Jumps (24/20)

 

Tuesday 22/10/13

Skill: MU

Strength: KB Snatch (5 min snatch test)

MetCon: 2 Rounds

Tyre Slams x 60s

Rest 30s

Push-up x 60s

Rest 30s

Wall Ball x 60s

Rest 30s

 

Wednesday 23/10/13

Skill:  Ring Dip

Strength: Push-up 4 x 6

MetCon: AMRAP 8 Mins

Dead Lift x 8 (80/60)

T2B x 10

KB Swing x 12 (24/16)

 

Thursday 24/10/13

Skill: HSPU

Strength: SGDL 4 x 6

MetCon: 21/15/9

Push-up

Ring Row

 

Friday 25/10/13

Skill: Snatch

Strength: OHP/PP 2,2,1,1,1 @ 90%

MetCon: AMRAP 12 Mins

Thruster x 6 (40/30)

Pull-up x 1+1