Friday, 24 October 2014

Friday 24th October 2014

W/UP
3 min amrap
10 mountain climbers
6 push ups
6 ring row
6 squats

METCON
Murph (Time)
For Time:  
1-Mile Run  
100 Pull-ups  
200 Push-ups  
300 Air Squats  
1-Mile Run   
If you have a 20# vest or body armor, wear it.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it 'Body Armor.'

Thursday, 23 October 2014

Thursday 23rd October 2014

W/UP
PVC Pipe upper body mobility
Row 400m
7 Deadlift
7 Hang power snatch
7 Hang power clean
7 Front squat
Spine mobiliser

STRENGTH
Power Snatch (3-3-3-3-3 (Every 2nd min))

METCON A
12 minute EMOM:
3 Hang power clean (135/95)
3 Front squat (135/95)
Max burpees in remaining time

METCON B
100 Abmat sit ups (Time)


Wednesday, 22 October 2014

Wednesday 22nd October 2014

W/UP
PVC pipe
2 mins double unders
3 rounds:
10 Ring row
10 Hindu push ups
10 Hollow/Arch

SKILL
Muscle up skill work

METCON
(Time)
A or B

A:
15 muscle ups - Run 1km
10 muscle ups - Run 1km
5 muscle ups - Run 1km

B:
30 pull ups - 30 ring dips
Run 1km
20 pull ups - 20 ring dips
Run 1km
10 pull ups - 10 ring dips
Run 1km

Tuesday, 21 October 2014

Tuesday 21st October 2014

W/UP
In Early?
Massage Ball glutes
Banded hip flexor

Plate hold against wall (2 min)
20 alt lunge steps
5 Burpees
Scorpions 10/10
2 x 10 Goblet Squats

STRENGTH
Back Squat (3-3-3-3-3 )
Rest ~2 mins between sets
Back Squat (10-10 )
Rest ~2 mins between sets

METCON (Time)
Row 200m
20 wall ball - 10 toes to bar
Row 350m
30 wall ball  - 10 toes to bar
Row 500m
40 wall ball - 10 toes to bar
Row 500m
30 wall ball - 10 toes to bar
Row 350m
20 wall ball - 10 toes to bar
Row 200m

Monday, 20 October 2014

Monday 20th October 2014

W/UP
Foam Roll:
Calves
ITB
Quads

2 Mins Double Under practice
10 twisting push ups
10 hollow arch
10 wall slides
10 wall squats

STRENGTH
Shoulder Press (3-3-3-3-3)
Do a sub-max set of strict pull ups/chin ups after each set. Stop 2 or so reps short of failure.
(17 minutes)

METCON
(Time)
21-18-15-12-9-6-3 reps:
KB Swings (24/16kg)
DB Push Press (2x17.5/12.5kgs)
Box Jumps (24/20")

Saturday, 18 October 2014

Saturday 18th October 2014

W/UP
Coach's call

METCON
(AMRAP - Reps)
30 minute continuous clock, teams of 3:
2 minutes Row (Calories)
2 minutes Ring Push ups
2 minutes Rest
(Rotate through every 2 minutes)

Your score is the total calories + total ring push ups after the 5 rounds (30 minutes)

DON'T LOSE COUNT!

Friday, 17 October 2014

Friday 17th October 2014

W/UP
Run 400m
10 Ring Row
10 Hollow/Arch
10 Deadlift (empty barbell)
10 Thrusters (empty barbell)

Into HSPU/Handstand walk skills

METCON
The Seven (Time)
7 Rounds of:  
7 Handstand Push-ups  
7 Thrusters, 135#  
7 Knees-To-Elbows  
7 Deadlifts, 245#  
7 Burpees  
7 Kettlebell Swings, 70#  
7 Pull-ups


This brutal hero WOD is dedicated to seven CIA officers killed by a suicide bomber at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda


Thursday, 16 October 2014

Thursday 16th October 2014

W/UP
10 minute foam roll - Your choice!
2 minutes double under practice
3 x 15 second L-Sits
3 x 10 Hollow Rocks
2 minutes double under practice

METCON
20 minute AMRAP:
8 Ring dips
12 overhead plate walking lunges (45/25lb)
16 Push ups
30 Double unders

Wednesday, 15 October 2014

Wednesday 15th October 2014

W/UP
Row 300m
20 Walking lunge steps
10 Hollow arch
20 Wall ball
10 Push ups
20 KB Swings
10 V Snaps
(7 min cap)

STRENGTH
Squat Clean (4 reps every 2nd minute x 12 minutes.)
In the alternate minute do max effort unbroken toes to bar.

METCON
(Time)
Row 800m (Buy in)
2 Rounds of:
20 Hang power clean (135/95lb)
30 Box jumps (24/20in)
10 Shoulder to overhead (135/95lb)
Row 800m (Buy out)

Tuesday, 14 October 2014

Tuesday 14th October 2014

W/UP
2 minutes Double Under practice
10 Ring Rows
20 hand to hand KB swings
10 Ring Rows

Banded Lat stretch

SKILL 
Butterfly pull ups
Rope climbs

METCON (Time)
18-27-12 reps
Pull Ups
Dumbbell Snatch (30/20kg)
* 2 Rope climbs after each set 

- REST exactly 2 minutes -

Into 12-15-9 reps
Pull Ups
Dumbbell Snatch (30/20kg)
* 2 Rope climbs after each set 
DB snatch numbers are TOTAL and not each arm

Monday, 13 October 2014

Monday 13th October 2014

W/UP
Plate hold against wall (2 x 35/25lb)
3 minutes

Row 300m
then 2 rounds:
15 KB swings
10 Back squats (45/35lb)

STRENGTH
Back Squat (6 reps every 2:30 x 5 sets)
After each set of back squats do a max effort set of unbroken push ups

METCON
3 rounds for time:
20 Back squats (165/115lb)
60 Calorie row
* 24 minute time cap

Friday, 10 October 2014

Friday 10th October 2014

W/UP
Row 500m
Lower Body Dynamic Warm up

6-9-12 reps
Ring row
Hindu Push up
"Miranda Oldroyds"

SKILL
HSPUs
Rope Climbs

METCON
5 Rounds for total reps each round:
45 seconds on : 15 seconds off:

• HSPUs
• Rope climbs (*Legless for RX+)
• KB front rack rev lunges (2x16/12kgs)
• Push ups (*Clapping push ups for RX+)
• Row (Calories)

1 minute rest between rounds