Week Beginning 18/02/2019

Monday

18/02/2019
Strength
A1.  BB Row 3 x 6
A2. Straight Arm Push Down x 20
MetCon
AMRAP x 12Min
Push up 10
ABKS x 15 (28/20)
Box Jump x 20 (24/20)

Tuesday

19/02/2019

MetCon
DU x 200
Then
Thruster x 21 (45/30)
Pull up x 21
Thruster x 15 (52/35)
C2B x 15
Thruster x 9 (60/40)
BMU x 9
Then
DU x 200

Wednesday

20/02/2019

Strength
Strict Press x 5/5/5
Push Press x 3/3/3
Split Jerk x 1/1/1
MetCon
In 6 minutes
Rope Climb x 6
AMRAP x 6
ABC x 6
T2B x 6

Thursday

21/02/2019

Strength
Establish 3 Rm Thruster
MetCon
Every 4 Mins x 5
DU x 40
Wall Ball x 20 (9/6)
Burpee x 10
Or 2km Row (NFT)

Friday

22/02/2019

AM
MetCon
2 Rounds
OHWL x 20′ (45/30)
Burpee OB x 15
OHWL x 20′ (45/30)
Dball Clean x 15 (50/30)
PM
19.1

Saturday

23/02/2019
MetCon
Nasty Girls
3 Rounds
Air Squat x 50
Muscle up x 7
HPC x 10 (60/40)

Week Beginning 11/02/2019

Monday

11/02/2019

MetCon
3 Rounds
Dball Clean x 8 (50/30)
Max Burpee T2B in 90s
Rest x 2 Min
3 Rounds
Dead Lift x 10 (110/72.5)
Max Burpee Pull up in 90s
Rest x 2 Min
3 Rounds
Plank Rotations x 30s

Tuesday

12/02/2019

MetCon
Part A
Power Clean x 30 (75/50)
EMOM Burpee x 6/4
Part B
ABC x 30/20
Burpee Box Jump Over x 20 (30/24)
Med Ball Clean x 10 (50/30)

Wednesday

13/02/2019

Strength
Establish 10 RM Front Squat
MetCon
5 Rounds (NFT)
Farmers Carry 2 x 40′
Weighted Push up x 10

Thursday

14/02/2019

Skill
Split Jerk
MetCon
BMU x 10
Dead Lift x 30 (60/40)
HSPU x 20
HPC x 30
T2B x 30
STOH x 30

Friday

15/02/2019

Strength
Establish 2RM Hang Snatch
MetCon
AMRAP x 12 Min
OH Lunge x 12/12 (45/30)
MU x 6

Saturday

16/02/2019

MetCon
Grab a buddy
AMRAP x 10 Min (YGIG)
AKBS x 10
Pull up x 6
Rest x 5 Min
AMRAP x 15 Min (YGIG)
Run x 200m
Burpee OB x 10
Rest x 5 Min
Choose your Weapon (Bike/Rower/Ski)
Thruster x 50
Cal x 50
Thruster x 40
Cal x 40
Thruster x 30
Cal x 30
Thruster x 20
Cal x 20
Thruster x 10
Cal x 10

Week Beginning 04/02/2019

Monday

04/02/2019

MetCon
“Cindy”
AMRAP x 20 Min
Pull up x 5
Push up x 10
Air Squat x 15

Tuesday

05/02/2019

MetCon
3 Rounds
Power Snatch x 6
Max Burpee OB in 60s
Rest x 2 Min
3 Rounds
Thruster x 6
Max Sit up in 60s
Rest x 2 Min
3 Rounds
BB Curls x 10
Chin up x ME

Wednesday

06/02/2019

In Teams of 3
Max Sled Push in 9 Minutes (85/55)
Rest x 1 Min
Max Distance Row in 9 Minutes
Rest x 1 Min
Max DBALL Carry in 9 Minutes (50/30)
Rest x 1 Min
Max ABC in 9 Minutes

Thursday

07/02/2019

Skill
T2B
MetCon
21/15/9
Double DB Clean (22.5/15)
T2B
Du x 85

Friday

08/02/2019

Strength
A1. DB Row 6 x 10/10
A2. Chin up 6 x 3 (3s Negative)
MetCon
AMRAP x 7 minutes
Wall Ball x 20/15 (9/6)
Power Clean x 3 (85/55)

Saturday

09/02/2019

MetCon
“Partner Bird Box”
In Teams of 2
Run x 1 Mile
Rope Climb x 10
C&J x 50 (60/40)

Week Beginning 28/01/2019

Monday

28/01/2019

Skill 
HSPU
MetCon
Dead Lift x 60 (80/52)
Burpee OB x 50
Dead Lift x 40 (100/65)
Bar Facing Burpee x 30
Dead Lift x 20 (120/80)
HSPU x 10

Tuesday

29/01/2019

MetCon
In 35 Minutes
3 Rounds
Devils Press x 15 (22.5/15)
Bar Mu x 6
Then
Establish 1RM

Clean Pull + HPC + Thruster

Wednesday

30/01/2019

Part A
Every 2 Minutes x 6, Rest x 1 min
Rope Climb x 3
DU x 30
Max Cal Row in remaining time
Part B
3 Rounds
1 Arm FR KB Carry x 200′ E/S
Sandbag Carry x 200′

Thursday

31/01/2019

Strength
A1. Front Squat x 10,10,10
A2. Push up 3 x 10
MetCon
4 Rounds
DB Hang Clean & Press x 30 (22.5/15)
C2B x 20
Sit-up x 10

Friday

01/02/2019

MetCon
3 Rounds
Box Jump x 10
Max Assault Bike Cals in 60s
Rest x 2 Min
3 Rounds
Sandbag Squats x 10
Max DU in 60s
Rest x 2 Min
3 Rounds
Plank Rotations

Saturday

02/02/2019

MetCon
In Teams of 3
3 Rounds
Pull up x 50
Box Jump x 50 (24/20)
Double DB Clean x 50 (22.5/15)
Rest x 5 Min
2 Rounds
T2B x 75
Cal Row x 75
Rest x 5 Min
1 Round
Thruster x 100 (45/30)
The Lads

Week Beginning 21/01/2019

Monday 21/01/2019
Part A
Dead Lift
3 x 10 w/ 5s Pause at the top
Part B
Every 3 Minutes x 5
B1. Double KB Clean & Push Press x 8
B2. Hip to Ring x 8-12
Part C
Wall Walk x 15
Tuesday 22/01/2019
MetCon
“17.1”
DB Snatch x 10/20/30/40/50 (22.5/15)
Burpee Box Jump Over x 15 (24/20)
Wednesday 23/01/2019
Strength
A1. Front Squat x 10,10,10
A2. Push up 3 x 10
MetCon
15/12/9/6/3
Hand Stand Push Up
Power Clean (70/45)
Thursday 24/01/2019
MetCon
3 Rounds
Med Ball Clean x 6
Max Cal Row in 90s
Rest x 2 Min
3 Rounds
Goblet Squat x 12 (28/20)
Max Burpee T2B in 90s
Rest x 2 Min
3 Rounds
Plank Rotations x 25s
Friday 25/01/2019
Strength
A1. DB Row 6 x 10/10
A2. Chin up 6 x 3 (3s Negative)
MetCon
AMRAP x 3 Min
DU x 30
AKBS x 21 (28/20)
Pull up x 12
Rest x 1 min
AMRAP x 3 Min
DU x 27
AKBS x 18 (28/20)
Pull up x 9
Rest x 1 min
AMRAP x 3 Min
DU x 24
AKBS x 15 (28/20)
Pull up x 6
Rest x 1 min
AMRAP x 3 Min
DU x 21
AKBS x 12 (28/20)
Pull up x 3
Saturday 26/01/2019
MetCon
Grab a Buddy and hit
Hang Power Clean x 35 (70/40)
Run x 400m
Assault Bike Cals x 35
Run x 400m
Med Ball Clean x 35 (50/30)
Run x 400m
DB HC & PP x 35 (22.5/15)
Run x 400m
Burpee OB x 35
Run x 400m
Pull up x 35
Run x 400m

Week Beginning 14/01/2018

Monday 14/01/2019
Strength
A1. DB Row 6 x 10/10
A2. Chin up 6 x 3 (3s Negative)
MetCon
T2B x 100
EMOM Box Jump x 8/5
Tuesday 15/01/2019
Strength
A1. Front Squat x 10,10,10
A2. Push up 3 x 10
MetCon
AMRAP x 15
C2B x 10
DB Snatch x 20 (22.5/15)
DU x 30
Wednesday 16/01/2019
MetCon
3 Rounds
Snatch High Pull x 8
Max Burpee OB in 2 Min
Rest x 2 Min
3 Rounds
Bent Over Row x 8
Max Distance Row in 2 Min
Rest x 2 Min
3 Rounds
Plank rotation x 20s
Thursday 17/01/2019
Strength
Part A
Dead Lift
3 x 10 w/ 5s Pause at the top
Part B
Every 3 Minutes x 6
Double KBS x 10
Chin up x 6
Part C
Sandbag Carry 8 x 100′
Friday 18/01/2019
Skill
Bar MU
MetCon
AMRAP x 12 Min
Bar MU x 1 (+1)
Wall Ball x 10 (+10) (9/6)
Saturday 19/01/2019
MetCon
In teams of 3 (1 Person Working)
6 Rounds for time
Burpee Box Jump Over x 45 (24/20)
ABC x 45
Rope Climb x 6

Week Beginning 07/01/2019

Monday 07/01/2019
Strength
A1. Front Squat x 10, 10, 10
A2. Push up 3 x 10
MetCon
Row x 30/20 Cal
Then
3 Rounds
Rope Climb x 3
Dead Lift x 15 (105/70)
Tuesday 08/01/2019
MetCon
3 Rounds
Hang Power Snatch x 7 (60% Snatch)
Max Assault Bike Cals x 60s
Rest x 2 Min
3 Rounds
Strict Press x 7
Max DU x 60s
Rest x 2 Min
AMRAP x 8 min
Box Jump x 10 (24/20)
DB Snatch x 20 (22.5/15)
Wednesday 09/01/2019
Strength
A1. DB Row 6 x 10/10
A2. Chin up 6 x 3 (3s Negative)
MetCon
American KBS x 60 (28/20)
T2B x 50
KB Thruster x 40
Sit up x 30
KB Snatch x 20
HSPU x 10
Thursday 10/01/2019
MetCon
In 25 Minute window
21/15/9
Pull up
Burpee OB
Then
Establish 1RM
PC + HC + 2FS
Friday 11/01/2019
Strength
3 Rounds
1 Arm FR KB Carry x 200′ E/S
Sandbag Carry x 200′
MetCon
Teams of 3
Max Distance row in 25 Minutes
Saturday 12/01/2019
MetCon
Grab a buddy and attack:
3 Rounds of
Sandbag Carry x 800m  (16/12)
Wall Ball x 50 (9/6)
Devils Press x 30 (22.5/15)

Week Beginning 31/12/2018

Wednesday 02/01/2019
MetCon
3 Rounds
Power Clean x 5 (80%)
Max Burpee T2B x 90s
Rest x 2 Min
3 Rounds
Front Squat x 7
Max Distance Row in 90s
Rest x 2 Min
AMRAP x 10 Min
Pull up x 5
Push up x 10
KBS x 15 (28/20)
Thursday 03/01/2019
MetCon
“Amanda”
9/7/5
Muscle up
Snatch (60/40)
Or
“Amanda .45”
13/11/9/7/5
Muscle up
Snatch (60/40)
Friday 04/01/2019
Strength
Part A
Dead Lift
3 x 10 w/ 5s Pause at the top
Part B
Every 3 Minutes x 6
Double KBS x 10
Chin up x 6
Part C
Sandbag Carry 16 x 50′
Saturday 05/01/2019
MetCon
In a 30 minute Window
Run x 1km
Cluster x 30 (52/35)
Burpee OB x 20
Sled Push x 10 (100/65)
Burpee OB x 20
Cluster x 30 (52/35)
Run x 1km
Then
Establish 3 RM Push Press

Week Beginning 17/12/2018

Monday 17/12/2018
Strength
Push Press 4 x 4
BB Row 5 x 8-10
MetCon
In 2 teams
AMRAP Sled Push in 20 Minutes
Tuesday 18/12/2018
MetCon
Part A
Thruster x 30 (45/30)
Then
5 Rounds
Power Snatch x 5
OHS x 5
Then
Thruster x 30
Part B
Tabata Bike
Wednesday 19/12/2018
Strength
Dead Lift 5 x 3
MetCon
Death by Power Clean + Burpee OB (70/40)
Thursday 20/12/2018
Strength
A1. Front Squat 4×3
A2. Chin up 4 x 10
B1. Front Rack Reverse Lunge 1 x 12/12
MetCon
Row x 400m x 5 @ 85% 500m
rest = 3 min
Friday 21/12/2018
MetCon
Part A
5 Rounds
Power Snatch x 7 (55/37)
Max DU in 60s
Part B
Partner 5km Row

Week Beginning 10/12/2018

Monday 10/12/2018
MetCon
Part A
Bar MU x 4
Thruster x 18 (45/30)
Bar MU x 4
Thruster x 15 (50/32.5)
Bar MU x 4
Thruster x 12 (55/35)
Bar MU x 4
Thruster x 9 (60/37.5)
Bar MU x 4
Thruster x 6 (65/40)
Bar MU x 4
Thruster x 3 (70/42.5)
Part B
Row x 250m x 8 @ 80% 500m
Rest = 2 Min
Tuesday 11/12/2018
Strength
Push Press 5 x 4
BB Row 5 x 8-10
MetCon
4 Rounds
Rope Climb x 3
Hang Power Snatch x 12 (52/35)
Wednesday 12/12/2018
Strength
Dead Lift 4 x 4
MetCon
ABC x 30s x 6
Rest = 2 Min
Thursday 13/12/2018
MetCon
Part A
2 Rounds
DB Snatch x 50 (22.5/15)
Box Jump x 20 (30/24)
DB Hang Clean & Jerk x 50 (22.5/15)
Box Jump x 20 (30/24)
Part B
Tabata Row for Max Cals
Friday 14/12/2018
Strength
A1. Front Squat 5×3
A2. Chin up 5 x 10
B1. Front Rack Reverse Lunge 1 x 12/12
MetCon
8 Minutes to find Max
PC + HPC
Rest x 5 Min
AMRAP x 2 Min
HPC (80% of above)
Saturday 15/12/2018
MetCon
D12 Days of Christmas
Dead Lift x 1
Pull up x 2, Dead Lift x 1
STOH x 3, Pull up x 2, Dead Lift x 1
Box Jump x 4…
Ring Row x 5…
KBS x 6…
GTOH x 7…
DB Snatch x 8…
Push up x 9…
Front Squat x 10…
T2B x 11…
Burpee x 12…