Monday 09/09/13

Skill: Snatch

Strength: Dead Lift  (12 mins to establish 1RM)

MetCon: (NOT for time)

100 Dead Lift @ 60%

3 abmat situps EMOM

 

Tuesday 10/09/13

Skill: Snatch

Strength: Pull up & Dip

MetCon:

5 mins KB Swings (24/16)

4 mins Squats

3 mins Situps

2 mins Wall Ball (8/6)

1 min Plank

 

Wednesday 11/09/13

Skill: Snatch

Strength: RFESS 4 x 6

MetCon:

500m row, time = x

Rest for x

ME Burpees for x

Rest for x

ME Ring rows for x

Score = (burpees + rows)/x

 

Thursday 12/09/13

Skill: Snatch

Strength: OHS 4 x 6 @ 70%

MetCon:

KB Swing (24/16) 50, 40, 30, 20, 10

KB Clean & Press (24/16) 2,4,6,8,10

 

Friday 13/09/13

Skill: Snatch

Strength: Pressing 4 x 6 @ 70%

MetCon: 2k row for time

 

Saturday 14/09/13

Open Gym/Personal Goals

Monday 02/09/13

Skill: KB Snatch

Strength: Clean

MetCon:

EMOM x 12 mins

KB Snatch x 3 (L&R)

T2B x 3

 

Tuesday 03/09/13

Strength: Dead Lift

2,2,1,1,1 @ 90%

MetCon: Nearly Barbara

3 Rounds for Time

20 Pullups

30 Pushups

40 Situps

50 Squats

3 min rest

 

Wednesday 04/09/13

Skill: DU

Strength: Pressing

2,2,1,1,1 @ 90%

MetCon:

40m Farmers Carry (60/40)

21/15/9 Box Jumps (24″/20″)

 

Thursday 05/09/13

Strength: Pull Ups

Skill: Box Jumps

MetCon:

For Time

Front Squat 10,9,8,7,6,5,4,3,2,1 (80/60)

Pull Ups x 3

 

Friday 06/09/13

Strength: HBBS

3,3,3 @ 80%

2,2,2 @ 85%

Skill: Ring Dips

MetCon:

AMRAP x 9 mins

Dead Lift x 9 (80/60)

Push ups x 9

 

Saturday 07/09/13

Open Gym/Personal Goals

 

Monday 26/08/13

Strength:

SGDL  2,2,1,1,1 @ 90%

 

MetCon:

21/15/9

STOH (40/20)

Pull-up

Box Jump

 

Tuesday 27/08/13

Skill: Clean

Strength: Ring Dips

MetCon:

AMRAP 7 Mins

Wall Ball Shot x 6 (10/8)

DU x 10

 

Wednesday 28/08/13

Strength:

Front Squat 6,5,4,3 @ 75%

MetCon:

10 Goblet Squats (20/16)

20 HSPU

30 Pull ups

40 Swings (20/16)

30 T2B

20 OHWL (20/16)

10 Goblet Squats (20/16)

 

Thursday 29/08/13

Strength:

Pressing

3,3,3 @ 80%

2,2,2 @ 85%

Push ups

MetCon:

Dead Lift x 10,9,8,7,6,5,4,3,2,1 (80/50)

DU x 10

Sit ups x 10,9,8,7,6,5,4,3,2,1

 

Friday 30/08/13

Strength: OHS

3,3,3 @ 80%

2,2,2 @ 90%

Skill: Box Jump

MetCon:

D12 Death by Sandbag

 

Monday 19/08/13

Strength: Pull up

Skill: Snatch

MetCon: 3 Rounds For Time

Push ups x 25

TGU x 2 (20/16)

 

Tuesday 20/08/13

Strength: HBBS

6,5,4,3 @ 75%

MetCon: For Time

Pull up x 30

Burpees x 30

Sit up x 30

Box Jumps x 30 (24/20)

 

Wednesday 21/08/13

Skill: T2B

Strength: TGU

MetCon: AMRAP 12 min

KB Swing x 10

Box Jump x 10 (24/20)

Ring Dips x 10

 

Thursday 22/08/13

Strength: Pressing

OHP 6,5,4,3 @75% + PP 5,5,5,5

Skill: Box Jumps

MetCon: Helen

3 Rounds for Time

run 400m

KB Swing x21 (24/20)

Pull Up x 12

 

Friday 23/08/13

Strength:

Dead Lift 6,6,6,6 @70%

Push up

MetCon: AMRAP 8 Min

Loaded Carry x 40m

STOH x 6 (50/40)

 

Saturday 24/08/13

Personal Goals/Open Gym

Monday 12/08/13

Skill: KB Snatch

Strength: Jerk

MetCon:

AMRAP 12 mins

Carry 200m (20/10)

Dead Lift x 10 (60/40)

 

Tuesday 13/08/13

Skill: Snatch

Strength: Dips

MetCon: Jackie

For Time

1000m Row

Thrusters x 50

Pullups x 30

 

Wednesday 14/08/13

Skill: DU

Strength: Press

6,6,6,6 @70%

MetCon:

6 Rounds for Time

OHS x 6 (40/20)

Burpees x 6

 

Thursday 15/08/13

Skill: T2B

Strength: SGDL

3,3,3 @80%

2,2,2 @ 85%

MetCon:

Run 200m

12 pullups

12 situps

12 kb swings

12 pushups

12 box jumps (24/20)

200m run

 

Friday 16/08/13

Skill: Box Jumps

Strength: Front Squat

3,3,3 @ 80%

2,2,2 @ 85%

MetCon:

Ladder

Pullups

KB Swing

 

Saturday 17/08/13

Personal Goals/Open Gym

 

Optional WOD

D12 Litvinovs

Front Squat x 10 (80/50)

Tyre Drags x 50m

6 rounds

Monday 05/08/13

Skill: Box Jumps

Strength: RFESS (4×6)

MetCon: (12 min)

100m Farmers Carry

50 Swings

100m suitcase carry /l/

25 swings

100m run

25 swings

100m suitcase carry /r/

50 swings

3 burpees emom for remaining time

 

Tuesday 06/08/13

Skill: KB

MetCon:

AMRAP x 10min

KB C&P x10

Pullup x 10

 

Wednesday 07/08/13

Skill: Snatch

Strength: SGDL

2,2,1,1,1,1

MetCon:

6 Rounds for time

HRPU x 6

Front Squat x 6 (80/60)

T2b x 6

 

Thursday 08/08/13

Skill: DU

Strength: Pull up

MetCon: Kelly

5 Rounds for time

400m run

30 Box Jumps (24/20)

30 Wall Ball (8/6)

 

Friday 09/08/13

Skill: T2B

Strength: Pressing

2(3),2(3),1(2),1(2),1(2) @ 90%

MetCon:

3 Rounds for time

KB Swings x 50 (24/16)

Pushups x 25

 

Saturday 10/08/13

Personal Goals/Open gym

MetCon (Optional)

AMRAP x 15 min

KB Swing x 10

KB Snatch x 3

TGU x 1

 

Monday 29/07/13

Skill: T2B

Strength: Pressing

3,3,3 @80%

2,2,2 @85%

MetCon:

21/15/9

Front Squat (60/40)

Sit-ups

 

Tuesday 30/07/13

Skill: Box Jumps

Strength: Dead Lift

6,5,4,3 @75%

MetCon:

AMRAP 8 mins

MB Clean x5

Pushup x6

Sit-up x7

 

Wednesday 31/07/13

Skill: KB Snatch

Strength: HBBS

6,6,6,6 @70%

MetCon:

20/15/10/5

Thrusters (40/25)

K2E

 

Thursday 01/08/13

Skill: Snatch

Strength: Jerk

MetCon: Cindy

AMRAP 20 mins

pullups x5

pushups x10

Air Squats x15

 

 

Friday 02/08/13

Skill: DU

Strength: Dips

MetCon:

Swings x50 (24/16)

Situps x40

Burpees x30

Wallball x20 (9/6)

Pullups x10

 

Saturday 03/08/13

Personal Goals/Open Gym

 

Monday 22/07/13

Skill: DU

Strength: Dead Lift 3,3,3 @80% 2,2,2 @85%

MetCon:

17 Burpees

21/15/9

OHS (40kg/20kg)

Box Jumps (24″/20″)

 

Tuesday 23/07/13

Skill:  KB Clean

Strength: OHP/PP 6,5,4,3 @ 75%

MetCon: 7 Rounds for time (24kg/16kg)

KB Swing /L/ x 15

KB C&P /L/ x 1

KB Swing /R/ x 15

KB C&P /R/ x 1

 

Wednesday 24/07/13

Strength/Skill: Pullups/Kip

MetCon: 3 Rounds for time

OHP x 3 (60kg/40kg)

Burpees x 3

Push Press x 6 (60kg/40kg)

Burpees x 6

Push Jerk x 9 (60kg/40kg)

Burpees x 9

 

Thursday 25/07/13

Skill: KB Snatch

Strength: Front Squat 2,2,1,1,1 @ 90%

MetCon: (13.2) AMRAP 10 mins

STOH x 5 (60kg/40kg)

DL x 10 (60kg/40kg)

Box Jumps x 15 (24″/20″)

 

Friday 26/07/13

Skill/Strength: Snatch

MetCon: 3 min AMRAP, 2 min rest x 5 rounds

KB Snatch x 3 (24kg/16kg)

Pullup x 6

Pushup x 9

 

Saturday 27/07/13

Skill: Personal Goals

MecCon: Ladder

HBBS @ 60%

 

 

 

OH Press 75% x 3, 80% x 3, 85% x 3 (+ME PP +ME PJ)

 

MU Practice

 

For time

200m run

DU 50/40/30/20/10