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

Monday 14/10/13

Skill: T2B

Strength: Pressing

6,5,4,3 @ 75%

MetCon: For Time

50 DU

9/6/3

Dead Lift (140/105)

Over bar Burpees

50 DU

 

Tuesday 15/10/13

Skill: GTOH

Strength: Drop Snatch 6 x 2

MetCon: 6 Rounds For Time

Front Squat x 6 (60/40)

Pull up x 6

Push up x 6

 

Wednesday 16/10/13

Skill: DU

Strength: Front Squat

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

MetCon: AMRAP 9 mins

OH Squat x 3 (40/25)

Ring Row x 6

 

 

Thursday17/10/13

Skill: Box Jumps

Strength: Pull Up

5 x 3

MetCon:

Pull up x 15

KB Swing x 20 (24/16)

Box Jumps x 25 (24/20)

KB Snatch x 20 (2 x 10) (24/16)

T2B x 15

Burpees x 20

Push up x 25

 

Friday 18/10/13

Skill:

Strength: Dead Lift

3,3,3 @ 80%

2,2,2 @ 85%

MetCon: 3 Rounds For Time

Run 200m

KB Swing x 50 (24/16)

L-Hold x ME

 

 

Saturday 19/10/13

Open Gym & Personal Goals

Don’t forget, goals are going up on the board this week.

Monday 07/10/13

Skill: L-Hold

Strength: Pressing

4×6 @ 70%

MetCon:

Swings x 60 (24/16)

Squats x 50

Sit-ups x 40

Push Press x 30 (2×15) (24/16)

Burpees x 20

Pull-ups x 10

 

Tuesday 08/10/13

Skill: DU

Strength: Dead Lift

6,5,4,3 @ 75%

MetCon: Thruster Ladder

 

Wednesday 09/10/13

Skill: Pull-up

Strength: HBBS

4 x 6 @ 70%

MetCon: Annie

50,40,30,20,10

DU (FUDU)

Sit-ups

 

Thursday 10/10/13

Strength: Push-up

Skill: Jerk

MetCon: AMRAP 11 Mins

Wall Ball x 11 (8/6)

Ring Row x 11

 

Friday 11/10/13

Skill: Frog Stance

Strength: Clean

MetCon: Bear Complex

Monday 30/09/13

Skill: L-Hold

Strength: Dead Lift

3,3,3 @ 80%

2,2,2 @ 85%

MetCon: Tabata Something Else

Pull ups / Push ups / Sit ups / Squats

 

Tuesday 01/10/13

Skill: T2B

Strength: Clean

MetCon: Farmers Carry

20 Mins to work up to max 40m Carry

 

Wednesday 02/10/13

Skill: Frog Stance

Strength: OHP (PP)

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

MetCon: AMRAP 8 mins

HRPU x 10

Box Jumps x 10 (24/20)

 

Thursday 03/10/13

Strength: Front Squat

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

MetCon:

Dead Lift 10,9,8,7,6,5,4,3,2,1 (100/80)

DU x 20

Sit ups 10,9,8,7,6,5,4,3,2,1

 

Friday 04/10/13

Skill: DU

Strength: Ring Dip

MetCon:

AMRAP 5 mins

Box Jumps x 5 (24/20)

Sit up x 10

Wall Ball x 15 (8/6)

Rest 2 min

AMRAP 5 mins

KB Swings x 10 (24/16)

Goblet Squat x 5 (24/16)

Rest 2 min

AMRAP 5 mins

Burpees

Monday 23/09/13

Skill: DU (FUDU)

Strength: OHP

3,3,3 @ 80%

2,2,2 @ 85%

MetCon: Ladder (+1 Burpee)

Dead Lift x 3 (100/80)

Burpee x 1

 

Tuesday 24/09/13

Skill: Frog Stance

Strength: HBBS

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

MetCon: For Time

50 DU

3 Burpees

6 HRPU

9 Box Jumps (24/20)

12 Pull ups

15 KB Swing (24/16)

18 Sit-up

21 Squat

18 Sit-up

15 KB Swing

12 Pull up

9 Box Jumps

6 HRPU

3 Burpees

50 DU

 

Wednesday 25/09/13

Strength: Ring Dips

Skill: Jerk

MetCon: AMRAP 12 mins

Front Squat x 3 (60/40)

Sit-up x 9

 

Thursday 26/09/13

Skill: Box Jump

Strength: HSPU

MetCon: 5 Rounds For Time

Tyre Slams x 12 (each arm=1/2 rep)

Wall Ball x 9 (8/6)

T2B x 6

 

Friday 27/09/13

Skill: Snatch

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

MetCon:

Thrusters  21/18/15/12/9 (40/30)

Carry 200m

Monday 16/09/13

Strength: Front Squat 1 RM

4 x 6 @ 70%

 Skill: Ring Dip 3 x ME

Met Con: For Time

Box Jumps x 30 (24/20)

Push Press x 30 (60/40)

Pullups x 30

 

Tuesday 17/09/13

Strength: OHP 1 RM

6,5,4,3* @ 75%

*At least + ME PP

Skill: DU

Met Con: AMRAP 15 Mins

Tyre Slams x 9

HR Push up x 6

Dead Lift x 3 (100/80)

 

Wednesday 18/09/13

Strength: TGU

Skill: HSPU – Spend 3 mins total in HS

Met Con: 21/15/9

T2B

Wall Ball (8/6)

Thursday 19/09/13

Strength: SGDL 1 RM

4 x 6 @ 70%

Skill: KB Snatch

Met Con: 10-1 (1)

KB Swing

C&P

KB Snatch

(TGU)

 

Friday 20/09/13

Strength: Pullups 5 x 3

Skill: Clean

Met Con: AMRAP 20 Mins

Run 200m

Pull up x 9

DU x 30

 

Saturday

Open Gym/Personal Goals

Monday 09/09/13

Skill: Snatch

Strength: Dead Lift  (12 mins to establish 1RM)

MetCon: (NOT for time)

100 Dead Lift @ 60%

3 abmat situps EMOM

 

Tuesday 10/09/13

Skill: Snatch

Strength: Pull up & Dip

MetCon:

5 mins KB Swings (24/16)

4 mins Squats

3 mins Situps

2 mins Wall Ball (8/6)

1 min Plank

 

Wednesday 11/09/13

Skill: Snatch

Strength: RFESS 4 x 6

MetCon:

500m row, time = x

Rest for x

ME Burpees for x

Rest for x

ME Ring rows for x

Score = (burpees + rows)/x

 

Thursday 12/09/13

Skill: Snatch

Strength: OHS 4 x 6 @ 70%

MetCon:

KB Swing (24/16) 50, 40, 30, 20, 10

KB Clean & Press (24/16) 2,4,6,8,10

 

Friday 13/09/13

Skill: Snatch

Strength: Pressing 4 x 6 @ 70%

MetCon: 2k row for time

 

Saturday 14/09/13

Open Gym/Personal Goals

Monday 02/09/13

Skill: KB Snatch

Strength: Clean

MetCon:

EMOM x 12 mins

KB Snatch x 3 (L&R)

T2B x 3

 

Tuesday 03/09/13

Strength: Dead Lift

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

MetCon: Nearly Barbara

3 Rounds for Time

20 Pullups

30 Pushups

40 Situps

50 Squats

3 min rest

 

Wednesday 04/09/13

Skill: DU

Strength: Pressing

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

MetCon:

40m Farmers Carry (60/40)

21/15/9 Box Jumps (24″/20″)

 

Thursday 05/09/13

Strength: Pull Ups

Skill: Box Jumps

MetCon:

For Time

Front Squat 10,9,8,7,6,5,4,3,2,1 (80/60)

Pull Ups x 3

 

Friday 06/09/13

Strength: HBBS

3,3,3 @ 80%

2,2,2 @ 85%

Skill: Ring Dips

MetCon:

AMRAP x 9 mins

Dead Lift x 9 (80/60)

Push ups x 9

 

Saturday 07/09/13

Open Gym/Personal Goals