Week Beginning 17/06/2019

Monday 17/06/2019
MetCon
0-5 min
Burpee x 30/26
1 Round DT 50/29
5-10min
Burpee x 25/22
1 Round DT 55/33
10-15 min
Burpee x 20/18
1 Round DT 60/37
15-20 min
Burpee x 15/14
1 Round DT 65/41
20-25 min
Burpee x 10/10
1 Round DT 70/45
Tuesday 18/06/2019
MetCon
“Fran”
21/15/9
Thrusters (45/30)
Pull up
Wednesday 19/06/2019
Strength
EMOM x 16
A. Bottom of Dip Hold x 30s
B. Top of Pull up x ME
C. Parallette Tuck x ME
D. KB Seated Press x 8/8
MetCon
2 Rounds
800m Run
ABC x 15/12
Thursday 20/06/2019
Skill
EMOM x 10
Odd – HS Hold x 30s
L-Sit x ME
MetCon
AMRAP x 20
Burpee x 5
Rope Climb x 1
DU x 30
Friday 21/06/2019
MetCon
With a continuously running clock complete 5 Thrusters every minute.
From 0:00-5:00 use 40/25kg
From 5:00-10:00 use 45/27.5kg
From 10:00-15:00 use 50/30kg
Continue adding 5/2.5kg every 5 minutes for as long as you are able.
Saturday 22/06/2019
MetCon
Teams of 2 (YGIG Rounds)
5 Rounds
Row x 500m
Sandbag Clean x 5 (65/45)
DB Push Press x 5/5

Week Beginning 10/06/2019

Monday 10/06/2019
Strength
EMOM x 10
Odd – HS Hold x 30s
L-Sit x ME
MetCon
4 Rounds
Run x 400m
T2B x 15
Tuesday 11/06/2019
MetCon
9/6/3
Dead Lift (140/90)
Rope Climb
Wednesday 12/06/2019
Strength
12 minutes to work up to a heavy
Power Snatch + Hang Snatch
Then
EMOM x 6
1 Snatch at 85% of above
MetCon
Power Clean x 50
Push Jerk x 40
Front Squat x 30
Power Snatch x 20
OHS x 10
Thursday 13/06/2019
Strength
A1. Back Squat 3 x 12
B1. Front Squat 4 x 6/5/4/3
MetCon
AMRAP x 9 min
HSPU x 9
Box Jump x 12 (24/20)
Friday 14/06/2019
MetCon
EMOM x 12
Odd – DU x 50
Even – Row x 15/12 Cal
Rest x 6 Min
21/15/9
Box Step Over (22.5/15)
Double DB Hang Clean (22.5/15)
Saturday 15/06/2019
Birthday MetCon
Pullup x 12
Thruster x 12
Push up x 12
Thruster x 12
Burpee x 12
Thruster x 12
T2B x 12
Thruster x 12
Box Jump x 12
Thruster x 12
Wall Ball x 12
Thruster x 12

Week Beginning 03/06/2019

Monday 03/06/2019
Rest Day
Tuesday 04/06/2019
Gymnastics
EMOM x 10
Odd – HS Hold x 30s
Even – L-Sit x ME
MetCon
AMRAP x 20
Cindy x 2 Rounds
DT x 1 Round
Wednesday 05/06/2019
MetCon
“Not Barbell Grace”
Then (NFT)
Suitcase Carry x 200m e/s
Front Rack KB Carry x 100m e/s
1 Arm OH Carry x 50m e/s
Thursday 06/06/2019
Skill
EMOM x 12
1. Dip Support x 30s
2. Even – Hollow Hold x 30s
3. Arch Hold x 30s
MetCon
7 Rounds
DB Thruster x 7 (22.5/15)
Rope Climb x 1
Friday 07/06/2019
Strength
A1.Ring Push Downs 3 x 10
A2. Parallette Tuck x ME
B1. Kipping Straight Arm High Pulls 6 x 3
MetCon
2 Rounds
Box Jump x 20 (30/24)
MU x 5
Box Jump x 30 (24/20)
MU x 5
Box Jump x 40 (20/16)
MU x 5
Saturday 08/06/2019
MetCon
In Teams of 2 (YGIG)
3 rounds
Front squat x 8 (60/40)
sprint x 300/200m
rest x 3 min
3 Rounds
Power Clean x 8 (70/45)
sprint x 300/200m
rest x 3 min
3 Rounds
Dead Lift x 8 (80/52)
sprint x 300/200m

Week Beginning 27/05/2019

Monday 27/05/2019
MetCon
7 Rounds
Shuttle Run x 200m
Burpee x 7
MU x 3
Rest x 2 Min
Tuesday 28/05/2019
Skill
EMOM x 10
Odd – HS Hold x 30s
L-Sit x ME
MetCon
2 Rounds
DB Hang Snatch x 30 (22.5/15)
Pull up x 15
DB Snatch x 30 (22/5/15)
T2B x 15
Wednesday 29/05/2019
MetCon
“Triple 2”
Thursday 30/05/2019
Skill
Split Jerk
MetCon
9/7/5
Front Squat (100/65)
Ring MU
Friday 31/05/2019
Strength
A1. Back Squat 3 x 12
B1. Front Squat 4 x 6/5/4/3
MetCon
5 Rounds
PC x 5 (80/65)
Burpee OB x 10
Saturday 01/06/2019
MetCon
“The Seven”
In Teams of 2
Seven rounds, each, for time of:
7 Handstand push-ups
Thruster, 7 reps (60/40)
7 Knees to elbows
Deadlift, 7 reps (110/72)
7 Burpees
7 American Kettlebell swings, (24/20)
7 Pull-ups

Week Beginning 20/05/2019

Monday 20/05/2019
MetCon
EMOM x 10
Odd – Thruster x 10
Even – Burpee OB x 10
(Use the same weight as 03/04/2019)
Rest x 6 Min
3 rounds
Sandbag Carry x 150m
T2B x 15
Tuesday 21/05/2019
MetCon
“Helen”
3 Rounds
Run x 400m
AKBS x 21 (24/16)
Pull up x 12
Wednesday 22/05/2019
Skill
A1. Ring Push Downs 3 x 10
A2. Parallette Tuck x ME
B1. Kipping Straight Arm High Pulls 6 x 3
MetCon
Cal Row x 30/23
Box Jump Overs x 40 (24/20)
Wall Ball x 50 (9/6)
DU x 60
Thursday 23/05/2019
4 Rounds
Sandbag Squat x 12
4 Rounds
Sandbag Lunges x 12/12
MetCon
Death By HPC (3/4 BW)
Friday 24/05/2019
Gymnastics
EMOM x 15
A.  Bottom of Dip x 30s
B. Top of Pull up x ME
C. Parallette Tuck x ME
MetCon
Run x 600m
Dead Lift x 60 (80/52)
Row x 600/400m
T2B x 30
ABC x 30/20 Cal
Saturday 25/05/2019
MetCon
“Partner Smalls”
In teams of 2
3 Rounds of
Row x 1000m
Burpee x 50
Box Jump x 50
Run x 800m

Week Beginning 13/05/2019

Monday 13/05/2019
Strength
EMOM x 10
Odd – HS Hold x 30s
L-Sit x ME
MetCon
4 Rounds
Run x 400m
Rope Climb x 3
DU x 60
Tuesday 14/05/2019
Strength
Establish 1RM Box Jump
MetCon
21/15/9
HP Snatch (52/35)
T2B
Wednesday 15/05/2019
Strength
A1. Back Squat 3 x 12
B1. Front Squat 4 x 6
MetCon
12/9/6
Dead Lift (140/90)
BMU
Thursday 16/05/2019
Strength
Every 3 Minutes x 4
Seated KB Press x 6-10
Chin up x 6-10
MetCon
3 Rounds
HSPU x 8
Box Step Over x 16 (22.5/15)
DB HC&J x 24 (22.5/15)
Friday 17/05/2019
Strength
Work up to a heavy single of
Hang Snatch + 2 OHS
MetCon
Burpee x 100
Every 90s, run x 100m
Saturday 18/05/2019
MetCon
In Teams of 4 (YGIG)
From 0 to 10 Min
Partner 1 & 2 AMRAP
Push up x 10 (9/6)
Pull up x 10
Partner 3 & 4 AMRAP
American KBS x 10 (28/20)
Sit up x 10
from 10 to 12 Min Rest
From 12 to 22 Min
Partner 3 & 4 AMRAP
Push up x 10 (9/6)
Pull up x 10
Partner 1 & 2 AMRAP
American KBS x 10 (28/20)
Sit up x 10
From 22 to 24 Min Rest
From 24 to 34
Partner 1 & 2 AMRAP
ABC x 6
Dball Over the Shoulder x 6
Partner 3 & 4 AMRAP
Row x 6 Cal
Burpee Over the Rower x 6
from 34 to 36 Min Rest
From 36 to 46 Min
Partner 3 & 4 AMRAP
ABC x 6
Dball Over the Shoulder x 6
Partner 1 & 2 AMRAP
Row x 6 Cal
Burpee Over the Rower x 6

Week Beginning 06/05/2019

Monday 06/05/2019
Bank Holiday
Tuesday 07/05/2019
Strength
4 Rounds
Sandbag Squat x 12
4 Rounds
Sandbag Lunges x 10/10
MetCon
AMRAP x 12 Min
AKBS x 20 (28/20)
Pull up x 8
Wednesday 08/05/2019
Strength
Every 90s x 10
Hang Clean x 2
MetCon
4 Rounds
HS Walk x 40′
Sit up x 30
Wall Ball x 20 (28/20)
Thursday 09/05/2019
Skill
EMOM x 10
Odd – Dip Support x 30s
Even – Rope Climb x 2 (1st one Legless)
MetCon
DB HC&J x 50 (22.5/15)
T2B x 40
Thruster x 30 (40/25)
Burpee OB x 20
Cluster x 10 (52/35)
Friday 10/05/2019
Strength
Establish 3 RM Push Press
MetCon
AMRAP x 10
BMU x 4
Burpee Box Jump Over x 8 (24/20)
Saturday 11/05/2019
MetCon
“Coffland”
Accumulate 6 Minutes Bar Hang
Every time you break:
Run x 800m
Push up x 30

Week Beginning 29/04/2019

Monday 29/04/2019
Strength
A1. Back Squat 3 x 12
B1. Front Squat 4 x 6
MetCon
AMRAP x 12
BMU x 5
DBall Lunge x 10 (50/30)
Burpee x 15
Tuesday 30/04/2019
Skill
EMOM x 15
Bottom of Dip Hold x 30s
Top Pull up Hold x ME
Parallette Tuck Hold x ME
MetCon
Run x 2 miles
Wednesday 01/05/2019
MetCon
EMOM x 12
Odd – 3 Muscle Ups
Even – Hollow Hold x 30s
 – rest x 6 Min –
Burpee OB x 20
Then
3 rounds
Power Clean x 20 (70/40)
DU x 30
Then
Burpee OB x 20
Thursday 02/05/2019
MetCon
“Roy”
5 Rounds
DeadLift x 15 (100/65)
Box Jump x 20 (24/20)
Pull up x 25
Friday 03/05/2019
Strength
Every 3 Minutes x 4
Seated KB Press x 6-10
Chin up x 6-10
MetCon
4 Rounds
Farmers Carry x 150m
Power Snatch x 20 (45/30)
Saturday 04/05/2019
MetCon
Run x 1000m/800m/600m/400m/200m
Row x 1000m/800m/600m/400m/200m
Burpee x 50/40/30/20/10

Week Beginning 22/04/2019

Monday

22/04/2019

Bank Holiday

Tuesday

23/04/2019

Skill
A1.Ring Push Downs 3 x 10
A2. Parallette Tuck x ME
B1. Kipping Straight Arm High Pulls 6 x 3
MetCon
Run x 800m
Then
5 Rounds
Toe to ring x 12
Wall Ball x 15 (9/6)

Wednesday

24/04/2019

Strength
EMOM x 10
Odd – Dip Support x 30s
Even – Rope Climb x 2 (1st one Legless)
MetCon
3 Rounds
Box Jump x 21 (24/20)
KBS x 15 (28/20)
C2B x 9

Thursday

25/04/2019

MetCon
Every 3 Minutes x 10 Rounds
Assault Bike Cals x 12/10

Friday

26/04/2019

Strength
4 Rounds
Sandbag Squat x 8
4 Rounds
Sandbag Lunges x 6/6
MetCon
In Teams of 2 (YGIG)
21/15/9
Cal Row
Box Overs (24/20)

Saturday

27/04/2019

MetCon
5 Rounds
2 Min on/3 Min off*
DB Dead Lift x 8 (22.5/15)
Box Step Over x 8
Burpee x 8
*Every 3 min Rest starts with 200m run

Week Beginning 15/04/2019

Monday

15/04/2019

MetCon
EMOM x 12
Cal Row x 12/9
ABC x 12/9
Burpee x 12/9
 – Rest x 6 Min –
3 Rounds
DB Hang Snatch x 20 (22.5/15)
Pull up x 25

Tuesday

16/04/2019

Skill
EMOM x 15
Power Clean x 2
MetCon
Dball Clean x 10 (50/30)
Dball Carry x 50m
Burpee Pull up x 30

Wednesday

17/04/2019

Strength
Every 3 Minutes x 4
Seated KB Press x 6-10
Chin up x 6-10
MetCon
Teams of 2
AMRAP x 20 Minutes
Tyre Slams x 40
Peg Board Climb x 2

Thursday

18/04/2019

Strength
A1. Back Squat 3 x 12
B1. Front Squat 4 x 6
MetCon
AMRAP x 8 Min
Clean x 3 (85/55)
Ring MU x 2 (+2)

Friday

19/04/2019

Strength
EMOM x 10
Odd – HS Hold x 30s
L-Sit hang x ME
MetCon
Push Press x 100 (52/35)
Every Time you break, ABC x 6

Saturday

20/04/2019

MetCon
Easter Special