Week Beginning 26/06/2017

Monday 26/07/2017

Strength
Back Squat
5,5,5,5,5 (Each Set Starts on 4 Mins)

MetCon
Fitness
21/15/9
Push up
Pull up

Performance
21/15/9
Ring Dip
C2B

Accessory
Yoke Carry
3 x 100′ (BW)

 

Tuesday 27/06/2017

Strength
1 Arm KB Press
5 x 5/5

MetCon
AMRAP x 8 Min
MU x 6
OHS x 12 (45/30)

Accessory
Row x 1km

 

Wednesday 28/06/2017

Strength
6 Rounds
Farmers Carry x 50′ (BW+)
Chin up x 3

MetCon
Every 5 Mins x 3
Power Clean x 10 (70/45)
Row x 250m
DU x 50

 

Thursday 29/06/2017

Gymnastics
EMOM x 12
Odd: Skin the Cat x 1
Even: HS Walk x 40′

MetCon
WB Carry x 1km (9/6)
KBS x 100 (28/20)
WB x 100
WB Carry x 1km (9/6)

 

Friday 30/06/2017

Strength
EMOM x 16
Power Snatch x 2
Add weight every 2 successful rounds

MetCon
Death by Burpee Box Jumps

Accessory
Pendlay Row 3 x 8

 

Saturday 01/07/2017

MetCon
10 km row

Week Beginning 19/06/2017

Monday 19/06/2017

Strength
Performance
12 Minutes to find Max for
Snatch Pull + Snatch

Fitness
12 Minutes to find Max for
Snatch Pull + Power Snatch

MetCon
10,9,8…3,2,1
Front Rack Lunges [Each Leg] (70/45)
Burpee OB

Accessory
Peg Board Climbs x 5

 

Tuesday 20/06/2017

Strength
1 Arm KB Press
5/5,5/5,4/4,4/4,3/3,3/3

MetCon
5 Rounds for time
C2B x 10
Tyre Slams x 30
Wall Ball x 10 (9/6)

Accessory
Pendlay Row 3 x 8

 

Wednesday 21/06/2017

Strength
Back Squat
3,3,3,3,3 (Each Set Starts Every 4 Mins)

MetCon
3 Rounds
Wall Ball Sit-ups x 25 (9/6)
Run x 400m

 

Thursday 22/06/2017

MetCon
AMRAP x 15 Min
GTOH x 6 (70/45)
T2B x 9
Box Jump Over x 12 (24/20)
Then
15 Mins to establish Max GTOH

Accessory
Sled Push x 10

 

Friday 23/06/2017

Gymnastics
Performance
EMOM x 16
Odd: Peg Board x 1
Even: HS Walk x 30′

Fitness
16 Mins HS Walk Practice

MetCon
Row x 21 Cal
Power Snatch x 15 (50/35)
Rope Climb x 9

Accessory
DU x 200

 

Saturday 24/06/2017

MetCon
“Lumberjack 20”
20 Deadlifts (125/82.5)
Run 400m
20 KB swings (24/16)
Run 400m
20 Overhead Squats (50/30)
Run 400m
20 Burpees
Run 400m
20 Pullups
Run 400m
20 Box jumps (24/20)
Run 400m
20 DB Cleans (20/15)
Run 400m

Week Beginning 12/06/2017

Monday   12/06/2017
Gymnastics
Handstand Walk Practice
MetCon
Performance
Pull up x 50
Then
6 Rounds
Power Clean x 4 (60/40)
Thruster x 5
Then
Pull up x 50
Fitness
Pull up x 30
Then
6 Rounds
Power Clean x 4 (60/40)
Thruster x 5
Then
Pull up x 30
Accessory
Sled Push x 10
Rest : work = 1 : 1
Tuesday 13/06/2017
     
Strength
Performance
12 Minutes to work up to a heavy
Power Snatch + OHS
Fitness
12 Minutes to work up to a heavy
Power Snatch
MetCon
15/12/9
Bar MU
Box Jump (24/20)
Accessory
Plank Rotations 3 x 30s
Wednesday 14/06/2017
     
Strength
15 Minutes to work up to a heavy
Power Clean + 2 Push Jerk
MetCon
Row x 1km
Then
5 Rounds
T2B x 15
HSPU x 15
Accessory
3 Rounds (NFT)
Wall Walk x 3
1 Arm OHS x 3,3
Thursday 15/06/2017
     
Strength
Back Squat
3,3,3,3,3 (Each Set Starts Every 4 Mins)
MetCon
Run x 600m
Rope Climb x 3
Run x 400m
Rope Climb x 2
Run x 200m
Rope Climb x 1
Friday 16/06/2017
     
Strength
Press x 3/3/3/3
Push Press x 3/3/3/3
MetCon
9/6/3
Dead Lift (140/90)
Burpee OB
C2B
Accessory
Bar Hang 2 x ME, Rest = 2 Min
Saturday 17/06/2017
     
MetCon
Pull up x 12
Thruster x 12 (45/30)
Push up x 12
Thruster x 12
Burpee x 12
Thruster x 12
T2B x 12
Thruster x 12
Box Jump x 12 (24/20)
Thruster x 12
Wall Ball x 12 (9/6)
Thruster x 12

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)