Friday, 27 February 2015

Friday 27th February 2015

METCON A
3 Rounds for time

Week 6 of the 10 week Row Challenge
3 all out efforts:
Row 600m for time
Rest 4 minutes between each effort.

METCON B
Alternate Tabata for total reps:
20 seconds KB Swings (32/24kg)
Rest 10 seconds
20 seconds box jumps (24/20")
Rest 10 seconds

8 rounds in total.

Thursday, 26 February 2015

Thursday 26th February 2015

W/UP
10 minutes of your own mobility/foam rolling etc

Row 3 x 200m intervals
(30 second rest in between each)

With an empty Barbell do:
15 Good Mornings
15 Hang muscle clean
15 front squats
15 strict press

STRENGTH 
Power Clean (4-3-2-1)
Rest 90 seconds between sets.

METCON 
12 minute AMRAP
4 Strict press  (95/65lbs)
8 Hang power clean  (95/65lbs)
12 Front squat  (95/65lbs)

Wednesday, 25 February 2015

Wednesday 25th February 2015

SKILL
HSPU

STRENGTH
Back Squat (3-3-3-2-2-1)

1 minute rest only between the 3 met-cons

METCON A 
5 Minute AMRAP
6 Handstand push ups
18 KB Swings (24/16kg)

METCON B 
10 minute EMOM (Every Minute On Minute)
10 alt DB snatch (25/17.5kg)
Max rep Burpees in remaining time
Your score is your total burpees

METCON C 
5 minute AMRAP
12 Split jumps
10 V-Snaps
8 Hand-release push ups

Tuesday, 24 February 2015

Tuesday 24th February 2015

W/UP
9 min EMOM (3 rounds)
1: 20 Mountain climbers + 5 V-snaps
2: 10 KB swings + 8 Goblet squats
3: 10 Ring rows + 10 Push ups

STRENGTH 
Deadlift (3-3-3-2-2-1)
2 min rest between sets

SKILL 
Muscle ups

METCON
For Time 
12 Muscle Ups
Row 400m
9 Muscle Ups
Row 400m
6 Muscle Ups
Row 400m
Sub for muscle ups
(3 pull ups + 3 ring dips = 1 muscle up)

Monday, 23 February 2015

Monday 23rd February 2015

W/UP
Row 30 secs on: 30 secs off x 5 intervals

STRENGTH 
Squat Snatch (3-3-3-2-2-1)
90 seconds rest between sets

METCON A
For Time
15 Ground to overhead (135/95lb)
20 Wall balls (20/14lb)
12 Ground to overhead
20 Wall balls
9 Ground to overhead
20 Wall balls
11 minute cap

METCON B 
500m Row (Time)
Max Effort 500m Row

Saturday 21st February 2015

SKILL
Double Kettlebell clean technique work

METCON 
4 rounds for total reps each round:
45 seconds work : 15 seconds rest  to move to the next station

• Row (Calories)
• Ring push ups
• Burpee onto plates (2 x 45/1 x 45lb)
• Double kettlebell clean (24/16kg)

1 minute rest between each round

Friday 20th February 2015

STRENGTH
Back Squat (10-10-10-10-10)
rest 2mins between sets

Do these 3 x AMRAPs with only 1 minute rest between each.

METCON A
6 minute AMRAP:
7 Ring Dips
10 Wall balls (20/14lb)

METCON B 
8 minute AMRAP:
12 KB 'Russian Swings' (32/24kg)
6 Chest to bar pull ups
12 Split jumps

METCON C 
6 minute AMRAP:
10 Hand release push ups
20 Abmat sit ups

Thursday, 19 February 2015

Thursday 19th February 2015

W/UP
3 rounds
40 seconds on: 20 seconds off
Wall Ball
Push press (Empty Bar)
Good Morning (Empty Bar)

STRENGTH 
Deadlift (10-10-10-10-10)
All reps MUST be Touch N Go
rest 90secs between sets

METCON 
2RFT;
100 Double Unders
50 Shoulder to Overhead@115/75lbs
25 Knees to Elbows

Wednesday, 18 February 2015

Wednesday 18th February 2015

STRENGTH
Power Clean (10-10-10-10-10)
All reps MUST be Touch N Go
rest 2 mins between sets

METCON 
3RFT;
24 Burpee to Target@15cm
19 Overhead Sit-ups@9/6kg (ball)
14 KB Front squat 24/16kg

Tuesday 17th February 2015

W/UP
Row 400m
10 Hindu push ups
10 Scorpions
20 KB Swings
20 Ring Rows
20 PVC Pipe pass throughs
10 Leg swings each leg

METCON 
"Rowing Pyramid Double Helen" (Time)
Row 1200m
63 KB Swings (24/16kg)
36 Pull ups
Row 800m
42 KB Swings (24/16kg)
24 Pull ups
Row 400m
21 KB Swings
12 Pull ups

Monday, 16 February 2015

Monday 16th February 2015

SKILL
Handstand Push Ups and Handstand Walks

METCON A
3 Rounds for time:
15 Handstand push ups
15 Box jumps (24/20")
15 Dumbbell deadlifts (2x25/17.5kg)

METCON B
"Last Week's Row Challenge"
Row 400m for time

Saturday 14th February 2015

STRENGTH
Bench Press (8-8-8-8-8-8)
After each set do a max rep set of strict chin ups.
Rest 90 secs between chins and bench press.

METCON 
16 minute AMRAP (in pairs)
10 Front Squats (115/75lb)
8 Burpees over barbell

1 partner does the front squats then the burpees. Meanwhile the other partner has to do 12 KB Swings (24/16kg). Keep swapping each round.