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…

Week Beginning 03/12/2018

Monday 03/12/2018
Strength
A1. Front Squat 5×5
A2. Chin up 5 x 10
B1. Front Rack Reverse Lunge 1 x 12/12
MetCon
10/20/30/20/10
AKBS (28/20)
DU x 25
Tuesday 04/12/2018
Strength
A1. Push Press 5 x 5
A2. BB Row 5 x 8-10
MetCon
4 x 500m row @75%
Rest = 5 Min
Wednesday 05/12/2018
MetCon
Part A
5 Rounds
Power Clean x 7 (70/45)
Max Burpee OB in 60s
Rest x 2 min
Part B
Teams of 4
8 Rounds
Every 30s, Max Effort ABC in 15s
Thursday 06/12/2018
Strength
Dead Lift 3 x 5
MetCon
21/15/9
Wall Ball (9/6)
T2B
Shuttle Run x 40m
Friday 07/12/2018
Strength
A1. Front Squat 5 x 4
A2. Chin up 5 x 10
B1. Front Rack Reverse Lunge 1 x 12/12
MetCon
In 2 teams
AMRAP Sled Push in 15 Minutes
Saturday 08/12/2018
MetCon
In Teams of 3
Double Unders x 400
Cal Row x 300
ABC x 200
Sit up x 100

Week Beginning 26/11/2018

Monday 26/11/2018
Strength
5 RM Strict Press
5 RM Push Press
MetCon
Max ABC in 2 Minutes
Tuesday 27/11/2018
Strength
20 RM Back Squat
MetCon
Row x 500m
Wednesday 28/11/2018
Strength
5 RM Dead Lift
Thursday 29/11/2018
Strength
Max 50′ Farmers Carry
MetCon
“Fran”
21/15/9
Thruster (45/30)
Pull up
Friday 30/11/2018
Strength
Max Reps C2B Pull up
MetCon
AMRAP Wall Ball in 2 Min
Saturday 01/12/2018
Strength
Make-up Day

Week Beginning 19/11/18

Monday 19/11/2018
Strength
Strict Press + Push Press
4 x (5+5), 1 x (5+ME)
Perform Strict C2B x 3-6 after each set
MetCon
12/9/6/3
ABC
Dead Lift (105/70)
Tuesday 20/11/2018
Strength
Farmers Carries
4 x 100′
MetCon
21/15/9
Power Clean (45/30)
Push Press
Wednesday 21/11/2018
MetCon
Every 3 Minutes (3 Rounds of each)
A.  ABC x 20/15
B.  Wall Ball x 15 (9/6)
DU x 50
C.  C&J x 5 (70/40)
Bar Facing Burpee x 10
D.  Row x 500/400m
Thursday 22/11/2018
Strength
Back Squat x 25
MetCon
“Randy”
Power Snatch x 75 (34/22.5)
Friday 23/11/2018
Skill
TGU
MetCon
AMRAP x 15
Rope Climb x 3
Push up x 25
Saturday 24/11/2018
In Teams of 2
100 – 90 – 80 – 70 – 60 – 50 – 40 – 30 – 20 – 10
Cal Row
DU
Pull up

Week Beginning 12/11/2018

Monday 12/11/2018

Skill
T2B

MetCon
4 Rounds
Wall Ball x 20 (9/6)
Sandbag Burpee Clean & Press x 15 (16/12)
Pull up x 20

Tuesday 13/11/2018

MetCon

6 Rounds in teams of 2
60s work, 15s transition for max reps

Burpee
Cal Row
Cal Bike

Wednesday 14/11/2018

Strength
RDL 4 x 10

MetCon
“DT(hruster)”

5 rounds
Dead Lift x 12
Hang Power Clean x 9
Thruster x 6
70kg/40kg

Thursday 15/11/2018

Strength
Strict Press + Push Press
4 x (5+5), 1 x (5+ME)
Perform Strict C2B x 3-6 after each set

MetCon
AMRAP x 12 Min
Rope Climb x 3
DB Snatch x 30 (22.5/15)
DU x 30

Friday 16/11/2018

Strength
Back Squat x 25

MetCon
Bar MU x 2/4/6/4/2
AKBS x 20 (28/20)

Saturday 17/11/2018

MetCon

Teams of 2

15 Minutes to establish 5RM Partner Dead Lift

Rest x 5 Minutes

Then

5 Rounds for time
Row x 30 Cal
Burpee Over Bar x 30
Dead Lift x 30 (50% 5RM)

Week Beginning 05/11/2018

Monday 05/11/2018

MetCon
Teams of 2, alternating rounds
AMRAP x 35 Min
1 Round of DT (70/40)
50m shuttle run

Tuesday 06/11/2018

Strength
Strict Press + Push Press
4 x (5+5), 1 x (5+ME)
Perform Strict C2B x 3-6 after each set

MetCon
Burpee x 100*

*Every 2 minutes starting at 0.00
Perform Wall Ball x 13/9 (9/6)

Wednesday 07/11/2018

Skill
Double Under

MetCon
AMRAP x 15
OHS x 9 (45/30)
DU x 35

Thursday 08/11/2018

Strength
Farmers Carries
4 x 100′

MetCon
21/15/9
T2B
KB Snatch (24/16)
Box Jump (24/20)

Friday 09/11/2018

Strength
RDL 4 x 10

MetCon
3 Rounds
Pull up x 10
HPC x 20 (45/30)
Pull up x 10
Thruster x 20 (45/30)

Saturday 10/11/2018

Strongman Saturday

Week Beginning 29/10/2018

Monday 29/10/2018

Bank Holiday

Tuesday 30/10/2018

Strength
Back Squat x 25

MetCon
9/6/3
Muscle up
Power Clean (85/55)

Wednesday 31/10/2018

MetCon
4 Rounds
90s work/60s Rest for Max Reps
Wall Ball (9/6)
Cal Row
Cal Bike
Tyre Flip

Thursday 01/11/2018

Skill
Power Snatch

MetCon
21/18/15/12/9/6/3
Power Snatch (52/35)
Bar Facing Burpee

Friday 02/11/2018

Strength
Farmers Carries
4 x 100′

MetCon
ABC x 15/10
Box Jump x 30 (24/20)
Pull up x 45
AKBS x 60 (28/20)

Saturday 03/11/2018

MetCon
Teams of 3

6 Rounds
Hang Power Clean x 30 (60/40)
T2B x 45
Team Run x 400m

Then

Synchro Burpee to a plate x 100

Week Beginning 22/10/2018

Monday 22/10/2018

Strength
Back Squat x 25

MetCon
Every 3 Minutes x 4
2 Rounds of Cindy
Max Dead Lift in remaining time

Rest x 1 Minute between rounds

 

Tuesday 23/10/2018

Skill
Ring MU

MetCon
In teams of 2
AMRAP x 20 Minutes
Tyre Slams x 30
1 Arm DB Hang Clean & Jerk x 20 (22.5/15)
Box step overs x 10 (24/20)

 

Wednesday 24/10/2018

Strength
Strict Press + Push Press
4 x (5+5), 1 x (5+ME)
Perform Strict C2B x 3-6 after each set

MetCon
3 Rounds
T2B x 15
DB Snatch x 20 (22.5/15)
Box Jump x 5 (32/26)

 

Thursday 25/10/2018

Strength
RDL 4 x 10

MetCon
2 Rounds
Rope Climb x 2
SandBag Lunges x 30 (26/12)
Rope Climb x 2
KBS x 30 (28/20)

 

Friday 26/10/2018

MetCon

Minutes 0 – 15

10,9,8…3,2,1
Assault Bike Cals
Pull up

Minutes 15-30

10,9,8…3,2,1
Cal Row
Push Press (60/40)

Minutes 30-45

10,9,8…3,2,1
Burpee Box Jump Over (24/20)
Power Clean (60/40)

Saturday 27/10/2018

MetCon
Max Out Saturday
Pick 2 lifts and establish 1RM

Week Beginning 15/10/2018

Monday 15/10/2018

Strength
Farmers Carries
4 x 100′

MetCon
50/40/30/20/10
KBS (28/20)
Sit up

Tuesday 16/10/2018

Strength
Strict Press + Push Press
4 x (5+5), 1 x (5+ME)
Perform Strict C2B x 3-6 after each set

MetCon
2km Row

Wednesday 17/10/2018

Strength
RDL 4 x 10

MetCon
Thruster x 100 (45/30)

Buy in
Assault Bike x 60s
Every Cal is minus 1 Thruster

Thursday 18/10/2018

AMRAP x 35 Minutes

Teams of 2
Row x 250/200m
Power Snatch x 1,2,3…(40/30)

Friday 19/10/2018

Skill
Clean

MetCon
“Elizabeth”

21/15/9
Clean (60/40)
Ring Dip

 

Mom you're embarrassing me in front of my gym friends :)