Thursday, 28 August 2014

Thursday 28th August 2014

In early?
Roller/Activation
-Mid Back Roller
-Piriformis Roller
-Hammy Floss w/band 30 reps each leg

W/UP
3 RFT of
-10 Mirandas
-10 Hollow Rock
-10 Push Press 35/45#
200m Row

STRENGTH
Push Press (3,3,3,3,3)

METCON
4x3min Row for total Meters
3 Mins Rest Between Sets

Wednesday, 27 August 2014

Wednesday 27th August 2014

W/UP
5 Min AMRAP
5 Shoot Thru's
10 Hollow/Arch
15 alt Step Ups 20/24in
200m Row

METCON A
EMOM x5
8x Alt DB Step-Ups 20/24-2x16/24kgkb
KB's can be held at side or in front rack

METCON B
For Time (21min cap)
50 TTB
40 Alt One Arm Snatch 25/15kgdb
30 Alt Front Rack Lunge 2x12/20kgkb
40 Wall Ball 14/20lb
50 cal Row

Tuesday, 26 August 2014

Tuesday 26th August 2014

W/UP
In early:
2 min wall hold (Plates)

6 min AMRAP
12 lunge walk steps
10 push ups
8 wall ball (Choose your own weight)

Front Rack mobility against wall
Forearm/wrist stretch on floor

GYMNASTICS
L-Sit (3 x Max holds)
This is done on the rings. Each second = 1 rep. Parrallettes can be used as a scaled option. As can N-Sits.
Strict Chin up (Max reps in 4 minutes)
Hands supinated. Full lock out - chin over the bar. No kip!

METCON
22 minute AMRAP
14 Ring dips
16 Front Squats (135/95lb)
100 Double Unders or 300 Single Skips

Monday, 25 August 2014

Monday 25th August 2014

W/UP
In early?
Foam Roll:
Thoracic spine
Calves
Hamstrings

MAIN W/UP
2 rounds
Row 200m
15 KB Swings (16/12kg)
10 Ring Rows
5 Burpees

STRENGTH
Deadlift (3 reps every 2nd minute x 5 sets)

METCON
7 rounds for time:
12 Deadlifts (155/115lb)
12 Box Jumps (24/20 inch)
12 V-Snaps

Sunday, 24 August 2014

Saturday 23rd August 2014

W/UP
Row 200m
Then
5-10-15 Reps of
Air Squats
Jumping Pull Ups
Push Ups

METCON A.
ROW TO THE POWER OF 3
Teams of 3 For Total Metres.
In 30 minutes row as many metres as possible.
Change the person rowing every minute.

After each of your 1 minute rows you then complete:
3 Muscle ups (Rings)
10 Box Jump overs
If you can't do MU's the scale option is 9 Pull Ups and 9 Ring Dips

METCON B.
Teams of 3 For Time.
90 Toe's To Bar
Only 1 team member on the pull up bar at a time.

Friday, 22 August 2014

Friday 22nd August, 2014

W/UP
2 rounds
10 ring rows
10 Broomstick OHS
Into
5 Hang Snatch High Pull (45/35lb)
5 Burpees
5 Overhead Squats (45/35lb)
5 Burpees
5 Snatch Balance (45/35lb)
5 Burpees

STRENGTH
Snatch Complex (RT) (1-1-1-1-1-1-1)
Every 90 seconds x 7 sets:
1 Power Snatch
2 Hang Squat Snatch
1 Snatch Balance
When recording your loads, each complex = 1 rep

METCON
5 rounds for time:
2 Rope climbs
12 Overhead squats (95/65lb)
15 Hand release push ups
Go legless on ALL rope climbs if you want to go RX plus!

Thursday, 21 August 2014

Thursday 21st August 2014

W/UP
300m Row
Into
3 Rounds of
10 Second L/N sit on Rings
10 Push ups
10 Scorpions (prone)

GYMNASTICS
SKILL: HSPU'S
Working on Kipping.
* Into deficit if possible.

METCON
Diane for Time
21-15-9
Deadlifts 225/155lb
HSPU's

Wednesday, 20 August 2014

Wednesday 20th August 2014

W/UP
20 Alt Lunge Steps
20 KBS 12/16kg
10 V-Snaps
10 PVC Dislocates
20 Air Squats
20 Mountain Climbers

STRENGTH
Back Squats
10-7-5-3-3-3-3-3

METCON
Kelly loves Helen long time.
20 Minute AMRAP (Rounds & Reps)
30 Wall Balls 9/6kg
30 Box Jumps 24/20"
Run 400m
21 KBS 24/26kg
12 Pull Ups

Tuesday, 19 August 2014

Tuesday 19th August 2014

W/UP
2 RFT (Of Quality Reps)
Squat Patterns
200m Run

METCON
For Time:
Buy In 
750m Row
Into
18-15-12-9 Reps of
Power Cleans 75/115lb
Burpee Pull Ups

Monday 18th August 2014

WEIGHTLIFTING
5 Sets:
2 Strict Press
4 Push Press
* 15 Min. Cap

METCON
For Time:
100 Double unders or 300 Single Skips
50 Air Squats
25 TTB
50 Double Unders or 150 Single Skips
25 TTB
50 Air Squats
100 Double Unders or 300 Single Skips

Saturday 16th August 2104

TEAM WOD
METCON
In Pairs for Time (43 Min. Cap)

- 100 Deadlifts 125/175lb
- 100 OHLU 15/25lb
- 100 Push Ups
- 100 Box Jumps 20/24"
* 400m Run Between Sets.
* Working in sets of 10 reps each.

Friday 15th August 2014

W/UP
6 Minute AMRAP (For Quality)
10 Scorpions
10m Spider Crawl
10 SDHP 20/12KG KB
10 Walking Lunges

GYMNASTICS
Handstand Walk Technique
5 x ME for Distance
or Scale to
5x3 Wall Walks

METCON
For Time
20-30-10
SDHP 65/95lb
Thruster