Thursday, 28 January 2016

Thursday 28th January 2016

Hang Squat Snatch (3-3-3-3-3)

METCON A 
12 minute AMRAP
Row 250m
Max rep Overhead squats (95/65lb)

(Record total Overhead squats)

2 minutes rest.

METCON B
8 minute AMRAP
30 Double Unders
8 Clap push ups
8 V-Snaps

Wednesday 27th January 2016

Push Press (5-5-5-5-5)

METCON A
5 rounds for time:
12 shoulder to overhead (115/75lb)
10 hang power cleans (115/75lb)
8 Chest to bar pull ups
(14 minute cap)

METCON B
Max rep burpees in 4 minutes

Tuesday 26th January 2016

In Teams of 4-6, do each of the 3 metcons
4 minute rest between each

METCON A
Max row metres in 12 minutes.
Every time you come off rower do
5 Burpee box jumps (24/20")

METCON B 
Max airdyne/assault bike metres in 12 minutes.
Every time you come off bike do
8 Ring dips

METCON C 
Max ski-erg metres in 12 minutes.
Every time your come off ski erg do
4 DB Snatch (30/22.5kg)

Monday 25th January 2016

Back Squat (10-10-10-10)
15 hand release push ups after each set

METCON
4 rounds for time:
20 DB Floor press (2x25kg)
20 DB Walking Lunge (2x25kg)
Max reps unbroken toes to bar

(Post TTB reps to comments)

Saturday, 23 January 2016

Saturday 23rd January 2016

Saturday Team WOD - Teams of 3

No rest between each workout.

METCON A
8 minute AMRAP
Max split jumps

- One person working at a time
- One person must be holding bottom of a squat

METCON B
8 minute AMRAP
Max Handstand push ups

- One person working at a time
- One person must be in a dead hang off pull up bar

METCON C
8 minute AMRAP
Max toes to bar

- One person working at a time
- One person must be holding a plank position

METCON D
Deadlift (12 minutes to find a 3RM)
Must be Touch n go.
No re-gripping/re-positioning off the floor.

Tuesday, 27 October 2015

Tuesday 27th October 2015

WARM UP
3 rounds:
Run 200m
15 PVC pipe Overhead squats
5 Burpees

STRENGTH
Squat Snatch (3-3-3-2-2-1)
METCON
Run 4 x 400m
Rest exactly 1 minute between each.
Record your total time minus the 3 minutes in rest breaks.

**IMPORTANT** - Pedestrians have right of way. Please be courteous even if it means you'll be 5 seconds slower. Thanks. RT

FINISHER
5 rounds for time:
5 Power snatch (95/65lb)
5 Overhead squats (95/65lb)
10 Split jumps
(7 minute cap)

Monday, 26 October 2015

Monday 26th October 2015

WARM UP
3 rounds:
10 Med-ball clean into Wall ball
20 Second Hollow body position
10 Twisting push ups

STRENGTH 
Cluster (3-3-3-2-2-1)

METCON 
5 rounds for time:
12 Clean & Jerk
9 Push Press
6 Back squats
(95/65lb)

13 minute cap

FINISHER 
Max rep Pull ups in 4 minutes.
*Whenever you come off the pull up bar, do 12 hand-release push ups

Sunday, 12 July 2015

Saturday 11th July 2015

METCON A
The Glenn & RT Complex Ladder (5 Rounds for reps)
20 minute continuous clock.
'I go - You go'
2 Deadlifts + 1 Squat Clean + 1 Front Squat
2 minutes @ 135/95lb
3 minutes @ 165/115lb
4 minutes @ 185135lb
5 minutes @ 205/145lb
6 minutes @ 225/155lb

Record total reps for each load
Scale loads as needed. The final load (6 minute) should be only just doable. If you fail a few reps here thats perfect!

METCON B
4 minutes rest between the 2 metcons
Max toes to bar in 8 minutes


Each partner must do 10 reps before changing who is on the pull up bar

Friday 10th July 2015

WARM UP
Row 1km
Weightlifting
Bench Press (5-5-3-3-3-1-1-1-1)
90 seconds rest between sets

STRENGTH
Deficit Bulgarian split squat (4 x 10 each leg)
Hold 2 DBs front foot elevated on 2 x 45lb plates. Back foot on floor
16 split jumps after each set
Rest 90 seconds between sets

METCON 
Challenge week 3 RXD 
Max rep DB Snatch in 3 minutes (27.5/20kg)

Challenge week 3 Scaled
Max rep DB Snatch in 3 minutes (20/12.5kg)

Thursday 9th July 2015

STRENGTH
Squat Snatch (5-5-3-3-3-1-1-1-1)
90 second rest breaks. Aim to increase weight each set. Hit that new PB baby!

METCON 
'Nate'
20-Minute AMRAP of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings, 70#

In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.

Men: 32kg
Women: 24kg

Wednesday, 8 July 2015

Wednesday 8th July 2015

STRENGTH
Push Press (5-5-3-3-3-1-1-1-1)
rest 90 seconds between sets. Aim to add weigh each set.

METCON
35 Pull ups
35 Push ups
Run 1km
25 Pull ups
25 Push ups
Run 1km
15 Pull ups
15 Push ups
Run 1km

Tuesday 7th July 2015

STRENGTH
Back Squat (5-5-3-3-3-1-1-1-1)
Rest 90 seconds between sets. Aim to increase load every set.

METCON
21-15-9 reps of
DB Power Snatch (30/22.5kg)
Toes to bar