Week Beginning 07/10/2019

Monday 07/10/2019
MetCon
Minute 0-1
Max Assault Bike Cals
Minute 1-2
Rest
Minute 3-18
Thruster x 100 (45/30)
Minute 18-28
Establish 1RM C&J
Tuesday 08/10/2019
Skill
T2B
MetCon
Every 4 Minutes x 5
DU x 40
Wall Ball x 20 (9/6)
Burpee x 10
Wednesday 09/10/2019
MetCon
6/9/12/15/12/9/6
Burpee Over Bar
Push Press
Pull up
Thursday 10/10/2019
Skill
EMOM x 10
Power Clean x 1
Working up to a heavy Single
Then
EMOM x 5
Power Clean x 2 @ 85% of HS
MetCon
21/15/9
KBS (28/20)
Box Jump (24/20)
OR
2km Row (NFT)
Friday 11/10/2019
MetCon
20.1
Saturday 12/10/2019
MetCon
Every 4 Minutes x 5
Row x 400m/300m
Rope Climb x 3 (1st Legless)
Or PegBoard x 3

Week Beginning 30/09/2019

Monday 30/09/2019
Strength
Establish 3 RM Front Squat
MetCon
For Time
Row x 50 Cal
Tuesday 01/10/2019
Skill
Ring MU
MetCon
DB Snatch x 42/30/18 (22.5/15)
Bar Touch Burpee x 21/15/9
Wednesday 02/10/2019
Skill
Accumulate 45 HSPU
MetCon
AMRAP x 10
DU x 30
Power Snatch x 15 (35/25)
Thursday 03/10/2019
Strength
Hang Power Clean
3,3,3,3,3,3,3
Friday 04/10/2019
Skill
HS Walk
MetCon
AMRAP x 15
OHS x 9 (52/35)
T2B x 15
BF Burpee x 21
Saturday 05/10/2019
MetCon
“Eva”
5 Rounds
Run x 800m
AKBS x 30
Pull up x 30

Week Beginning 23/09/2019

Monday 23/09/2019
Skill
C2B Pullup
MetCon
In Teams of 2
75/50/25
DU (each)
Power Clean (52/35)
Push Press (52/35)
Tuesday 24/09/2019
MetCon
AMRAP x 13
Dead Lift x 55
Wall Ball x 55
Cal Row x 55
HSPU x 55
Accessory
30 on 20 off x 3
Plank rotations
Wednesday 25/09/2019
Strength
Back Squat x 10/8/6/4/3/2/1
Thursday 26/09/2019
MetCon
In 4 Minutes
Run x 600/500m
AMRAP x T2B
Rest x 3 Min
In 4 Minutes
Run x 600/500m
AMRAP x Thruster (45/30)
Rest x 3 Min
In 4 Minutes
Run x 600/500m
AMRAP x Cal Row
Rest x 3 Min
In 4 Minutes
Run x 600/500m
AMRAP x Burpee
Friday 27/09/2019
MetCon
AMRAP x 20
OH Lunge x 16 (45/30)
BF Burpee x 8
OH Lunge x 16
C2B x 8
Saturday 28/09/2019
Strength
Establish 5RM Bench Press
Then
3 Rounds
Bench x 10 (80% of 5RM)
Chin up x 6-10
MetCon
In teams of 3
3 Rounds
Wall Ball x 90 (9/6)
KBS x 90 (28/20)
ABMat Sit up x 90
Cal x 90
KB Never touches the ground

Week Beginning 16/09/2019

Monday 16/09/2019
MetCon
10 Rounds
Thruster x 9 (45/30)
DU x 35
Tuesday 17/09/2019
Skill
Accumulate 45 HSPU
MetCon
With a 20 minute window
Pull up x 30
Run x 2 Miles
Establish 1RM Power Clean in Remaining time
Wednesday 18/09/2019
MetCon
4 Rounds
Power Snatch x 20
Front Squat x 15
Box Jump Overs x 20
Guys use 40/45/50/55kg
Ladies use 27.5/30/32.5/35kg
Thursday 19/09/2019
Skill
Bar MU
MetCon
AMRAP x 10
Hand Release Push up x 15
DB Snatch x 30 (15/10)
Friday 20/09/2019
MetCon
“Diane”
21/15/9
Dead Lift
HSPU
Accessory
Chest Supported Row 4 x 10
Saturday 21/09/2019
MetCon
AMRAP x 60
Row x 30 Cal
Burpee OB x 30
Power Clean x 30 (60/40)
Rope Climb x 3

Week Beginning 09/09/19

Monday 09/09/2019
MetCon
In 4 Minutes
Run x 600/500m
AMRAP x MU
Rest x 3 Min
In 4 Minutes
Run x 600/500m
AMRAP x Wall Ball (9/6)
Rest x 3 Min
In 4 Minutes
Run x 600/500m
AMRAP x DB Snatch (22.5/15)
Rest x 3 Min
In 4 Minutes
Run x 600/500m
AMRAP x Burpee
Accessory
Chest Supported Row 4 x 10
Tuesday 10/09/2019
Skill
Rope Climb
MetCon
ABC x 30/21
Sandbag Carry x 50′
Rope Climb x 5/3
Sandbag Carry x 50′
Burpee Box Jump Over x 20 (30)
Sandbag Carry x 50′
Bar MU x 10
Sandbag Carry x 50′
Wednesday 11/09/2019
MetCon
AMRAP x 14
MU x 7
Wall Ball x 50 (9/6)
DU x 100
Accessory Work
Double KB Farmers Carry x 400m
Double KB Front Rack Carry x 200m
Double KB OH Carry x 100m
Thursday 12/09/2019
Strength
Power Clean + Hang Clean + Jerk + Front Squat + Jerk
MetCon
4 Rounds
T2B x 15
Single Dumbbell Box Step Over x 12 (22.5/15)
DB Hang Clean & Jerk x 9/9 (22.5/15)
Friday 13/09/2019
Gymnastics
Accumulate 30 Strict HSPU
Then
DB Z Press 3 x 8-12
MetCon
6 Rounds
Dead Lift x 12 (100/65)
DU x 48
Saturday 14/09/2019
MetCon
In Teams of 2
Run x 800m
Then
15 Rounds
Box Jump Over x 20 (20″)
Hang C&J x 20 (30/25)
Pull up x 20

Week Beginning 02/09/2019

Monday 02/09/2019
Skill
Ring MU
MetCon
5 Rounds
KBS x 30 (28/20)
Push up x 15
Tuesday 03/09/2019
MetCon
In 2 Minutes
ABC x 20/15
AMRAP Wall Ball (9/6)
Rest x 3 Min
In 2 Minutes
Power Clean x 15 (60/40)
AMRAP Front Squat
Rest x 3 Min
In 2 Minutes
Run x 150/100m
AMRAP Push Press (60/40)
Rest x 3 Min
In 2 Minutes
DU x 100
AMRAP Pull up
Rest x 3 Min
In 2 Minutes
Cal Row x 20/15
AMRAP Burpee Over the Rower
Wednesday 04/09/2019
Strength
Dead Lift x 10/6/1
Perform 15-20 Box Hip Extensions after every set
MetCon
AMRAP x 9
Hang Power Snatch x 3,6,9…(34/25)
OHS x 3,6,9…(34/25)
DU x 30
Thursday 05/09/2019
Skill
Accumulate 30 Strict HSPU
Then
DB Z Press 3 x 8-12
MetCon
5 Rounds
Rope Climb x 3/2
Plate Carry x 200m (20/15)
Friday 06/09/2019
MetCon
AMRAP 18
Box Jump x 15 (24/20)
Push Press x 12 (52/35)
T2B x 9
Saturday 07/09/2019
MetCon
In Teams of 3
150/120/90/60/30
Assault Bike Cals
Power Clean (40/25)
1 Team member must run 200m on the 3 min

Week Beginning 26/08/2019

Monday 26/08/2019
MetCon
21/18/15/12/9/6/3
Thruster (45/30)
BF Burpee
Tuesday 27/08/2019
Strength
Hang Power Snatch Double
MetCon
Row x 600/450
Then
Pullup x 21
Box Jump x 21 (24/20)
C2B x 15
Box Jump x 15 (24/20)
Bar MU x 9
Box Jump x 9 (24/20)
Wednesday 28/08/2019
Skill
Pull-up
MetCon
DB Snatch x 150 (22.5/15)
EMOM Burpee x 5/4
Thursday 29/08/2019
Strength
Tabata KB C&PP
MetCon
AMRAP x 15
Run x 400m
Dead Lift x 15 (BW)
Friday 30/08/2019
MetCon
AMRAP x 20
Power Clean x 5 (65/47)
T2B x 10
Wall Ball x 15 (9/6)
Saturday 31/08/2019
MetCon
In Teams of 2
0 – 15 Min
Bench Press Volume
Volume = reps x weight
1 Bar, you choose the weight.
Must run x 200m together when both break.
15 – 18 Min
Rest
18 – 33 Min
Power Clean Volume (TnG Reps Only)
Volume = reps x weight
1 Bar, you choose the weight.
Must complete 10 Synchro burpee when both break
33 – 36 Min
Rest
36 – 51 Min
Front Squat Volume
Volume = reps x weight
1 Bar, you choose the weight.
Must accumulate 60s hang when both break

Week Beginning 19/08/2019

Monday 19/08/2019
MetCon
DU x 85
Then 21/15/9
Front Squat
Bar Facing Burpee
Strength
4 Rounds
Double DB Strict Press x 10
Double DB Bent Over Row x 10
Tuesday 20/08/2019
MetCon
Teams of 2
3 Rounds
Run x 600m
Sandbag Over the Box x 30 (60/40)
Bar MU x 30
Wednesday 21/08/2019
Strength
Dead Lift x 10/6/2
Perform 15-20 Box Hip Extensions after every set
MetCon
AMRAP x 12
Push Jerk x 15 (60/40)
DU x 45
Thursday 22/08/2019
Skill
T2B
MetCon
AMRAP x 16
Double DB Hang Clean x 12
Farmers Carry x 50′
Double DB Box Step Over x 12
Farmers Carry x 50′
Friday 23/08/2019
Strength
Barbell Row 5 x 5
MetCon
3 Rounds
Wall Ball x 30 (9/6)
Power Clean x 20 (60/40)
Saturday 24/08/2019
Strongman Saturday

Week Beginning 12/08/2019

Monday 12/08/2019
Skill
Accumulate 30 Strict HSPU
Then
DB Z Press 3 x 8-12
MetCon
21/15/9
OHS (45/30)
Dead Lift (90/60)
Tuesday 13/08/2019
Strength
Barbell Row 5 x 5
MetCon
AMRAP x 8
Pull up x 10
Box Jump x 15 (24/20)
DU x 20
Wednesday 14/08/2019
Strength
Power Clean + Front Squat + Hang Clean
MetCon
Run x 1000m, 800m, 600m, 400m, 200m
Rest x 3 min between efforts
Thursday 15/08/2019
MetCon
19.1
AMRAP x 15
Wall Ball x 19 (9/6)
Cal Row x 19
Friday 16/08/2019
MetCon
21/15/9
Calories
C&J (45/30)
Skill
EMOM x 12
1. Burpee x 10
2. BMU x 5
3. DU x 50
4. BMU x 5
Saturday 17/08/2019
MetCon
In Teams of 2
Run 1600m
10 rounds of
pullup x 10
push up x 20
Air squat x 30
Run x 1600m

Week Beginning 05/08/2019

Monday 05/08/2019
Bank Holiday
Tuesday 06/08/2019
Strength
EMOM x 15
Snatch x 1
Power Clean x 2
MetCon
Thruster x 21/15/21
Sandbag Carry x 400m/800m/400m (16/12)
Wednesday 07/08/2019
Strength
Press x 1,1,1,1,1
Push Press x 3,3,3,3
Push Jerk x 5,5,5
MetCon
Teams of 2
AMRAP x 16
Wall Ball x 50 (9/6)
T2B x 30
Thursday 08/08/2019
Skill
5 Rounds
Chin up x 3 (5-0-1-0)
Ring Push up x 6-10 (5-0-1-0)
Strength
Dead Lift x 10/6/3
Perform 15-20 Box Hip Extensions after every set
Midline
3 Rounds
Sandbag/Dball Hold x 90s
Sit-up x 20
Rest x 90s
Friday 09/08/2019
MetCon
3 Rounds
Power Snatch x 10 (45/30)
Bar Facing Burpee x 12
Rest x 3 Min
3 Rounds
BMU x 10
BF Burpee x 12
Saturday 10/08/2019
MetCon
Strongman Adnil
1,2,3,4…8,9,10
10m Farmers Carry (1.5BW)
Bench Press (BW)
Sandbag Clean (3/4BW)