Tuesday, 23 September 2014

Tuesday 23rd September 2014

W/UP
Lower body dynamic warm up
2 rounds
12 KB swings (20/12kg)
12 Mountain climbers
8 Push ups
8 Ring Row

METCON A/
For time:
Buy in 1km Run
4 rounds:
15 Power cleans (135/95lb)
50 Double unders
Buy out 1km Row
22 minute time cap
1km Run is to 'About Life' and back.

METCON B/
(AMRAP - Reps)
14 minute continuous clock - For total reps:
3 minutes strict pull ups
Tabata push ups (chest to ground)
3 minutes pull ups (kipping)
Tabata abmat sit ups

Monday, 22 September 2014

Monday 22nd September 2014

W/UP
1/8/14 Back Squat/Run
Release/Activation
-Calves Roller
-Shins Roller
-Adductors
-Psoas Stick

-Squat Patterns
-400m Row
-Squat Patterns

STRENGTH A/
Snatch (2 reps per minute x 7 minutes)
(Full Squat Snatch)

STRENGTH B/
Back Squat (3 reps every 2nd minute x 5 sets )

METCON
(Time)
50 Power Snatch (45/35lb)
50 Snatch Balance  (45/35lb)

Thursday, 18 September 2014

Thursday 18th September 2014

W/UP
Foam Roll/Massage Ball 
10 minutes: Your choice
Lower body Dynamic
Squat Patterns

METCON
Max Effort 5km Run (for time)
Treat this as an active recovery. We aren't chasing a 5km PB here. Find a comfortable - 'conversation-able' pace and stick to it.

-Run up Ebley Street heading East
-Turn right onto Bronte Road
-Turn left onto Birrell Street
-Continue along Birrell heading East
-At the end of Birrell are the infamous Tamarama stairs
-Run down the stairs and continue down the path until you get to the coastal road.
-Turn around, head back up the path/stairs and run back the same way.

Enjoy!

Wednesday, 17 September 2014

Wednesday 17th September 2014

W/UP
Lower Body dynamic warm up
PVC Pipe upper body
5min AMRAP
40 Single skips
10 Ring row (kipping)
10 Push ups (kipping)
20 Mountain climbers

METCON A/
EMOM x 16 minutes
Odd: 15 Box jumps (24/20inch)
Even: 8 Ring dips

METCON B/
21-15-9 reps for time:
DB Shoulder to overhead (2x25kg/2x15kg)
V-Snaps
KB swings (32/24kg)
Metcon
Metcon (AMRAP - Reps)
Max Burpees in 2 minutes

Tuesday, 16 September 2014

Tuesday 16th September 2014

W/UP
Plate hold (2 x 35lb/25lb for 2 minutes)
Samson stretch 30 seconds each leg
Row 300m
Squat Patterns
10 scorpions

STRENGTH
Power Clean / Front squat (1 set of the complex every 2nd minute x 7 sets)
3 Power Cleans
4 Front Squats

METCON
3 Rounds for time
400m row intervals. All out efforts!

Rest 3-4 minutes between each. Record each individual time.

Monday, 15 September 2014

Monday 15th September 2014

W/UP
Foam Roll:
Calves, Quads, ITB, Pec minor, Lats
3 rounds:
5 Hindu Push ups
10 Alt lunge steps
5 Pass throughs (PVC Pipe)
10 Hollow/Arch

SKILLS
Pull-ups (5-10 minutes to work on butterfly pull ups)
Pistols (5-10 minutes)

METCON
Mary
20-Minute AMRAP of:  
5 Handstand Push-ups  
10 Pistols (5-L / 5-R)  
15 Pull-ups
Pistols are alternating.
Use your newfound butterfly skills for the pull ups

Saturday 13th September 2014

W/UP
Row 400m
Lower body dynamic warm up
into 2 rounds:
15 KB Swings (20/12kg)
10 Goblet Squats (20/12kg)
5 Burpees

METCON A
10 minute Partner AMRAP:
Row 200m
12 DB Snatch (25/17.5kg)
8 Box jumps (24/20inch)
Rest 3 minutes before the 2nd met-con

METCON B
10 minute AMRAP
20 Wall ball (20/14lb)
10 Toes to bar
Rest 3 minutes before the 3rd met-con

METCON C
10 minute AMRAP
8 Burpees
6 Ground to overhead (115/75lb)

Friday, 12 September 2014

Friday 12th September 2014

W/UP
100 single skips
Squat patterns
10 Hollow/arch
10 Kipping ring row

STRENGTH
Hang Power Snatch 
(3 reps every 2nd minute x 5 (10 minutes))

METCON
For total reps:
2 minutes Double unders
3 minutes Strict pull ups
2 minutes Double unders
3 minutes KB Reverse front rack lunge (2x24/2x16kg KBs)
2 minutes Double unders
3 minutes Ring Dips

Thursday, 11 September 2014

Thursday 11th September 2014

W/UP
Foam Roll Thoracic, Quads, Glutes, Hamstrings
(5 min)

3 rounds
5 Burpees
5 Good mornings (45/35lb)
5 Back squats (45/35lb)

METCON
Row/Run 2001m
Then:
11 Box Jumps (30/24)
11 Thrusters (125/85)
11 Burpee Chest To Bar Pull ups
11 Power Cleans (170/120)
11 HSPU
11 KB Swings (32/24kg)
11 Toes to Bar
11 Deadlifts (170/120)
11 Push Jerks (110/75)
Then:
Row/Run 2001 metres

We did this WOD on September 11th last year.

The WOD itself is completely symbolic of 9/11

The 2001m row represents the year the attack took place.

The 11 Reps of 9 exercises represent the date.

Even the weights have meaning:

The 125lb Thrusters represents the number of deaths that occurred at the Pentagon.

The 175lb Power Clean symbolizes AA Flight 175 that hit the South Tower

The 170lb Deadlift is symbolic of flight 77 and Flight 93 combined


The 110lb Push Jerk represents the number of floors in each tower of the World Trade Center.

Wednesday, 10 September 2014

Wednesday 10th September 2014

W/UP
Foam Roll:
Pec Minor, Lats, Delts

3 rounds:
10 Scorpions
10 Hindu Push ups
10 Hamstring walks
10 Pass Throughs

Hollow sequence
2 rounds  x 10 seconds each

GYMNASTICS
Deficit Handstand Push-ups (3-3-3)
Work into a deficit or increase your range of motion by removing foam squares

METCON
3 rounds for time
27 Box Jumps (24/20inch)
18 Second L Sit on Rings
12 Handstand push ups

Tuesday, 9 September 2014

Tuesday 9th September 2014

W/UP
1/8/14 Back Squat/Run
Release/Activation
-Calves Roller
-Shins Roller
-Adductors
-Psoas Stick
-Squat Patterns
-400m Row
-Squat Patterns

STRENGTH A
EMOM x 7 minutes
1 Power Clean
1 Squat Clean
1 Split Jerk

STRENGTH B
Back Squat (10-10-10 )

METCON
Annie (Time)
50-40-30-20-10  
Double-unders  
Sit-ups

Monday, 8 September 2014

Monday 8th September 2014

W/UP
Row 300m
Then 3 rounds
10 Ring row
5 Hamstring walk outs
10 Air squats

STRENGTH
EMOM x 10 minutes
O: 5 weighted pull ups
E: 5 weighted push ups
Score your weighted pull ups. Write your weighted push up score in comments

METCON A
6 minute AMRAP:
6 Thrusters (95/65lb)
6 Pull ups
6 Hand release push ups
Rest 3 minutes afterwards

METCON B
4 minute AMRAP:
4 Thrusters (95/65lb)
4 Pull ups
4 Hand release push ups