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

Monday 6th July 2015

STRENGTH
Squat Clean (5-5-3-3-3-1-1-1-1)
Rest 90 seconds between sets. Increase load each set to get a new 1RM

METCON
For time:
100 Double Unders
21 Front squats  (115/75lb)
21 Push press  (115/75lb)

100 Double Unders
15 Front squats  
15 Push press  

100 Double Unders
9 Front squats  
9 Push press  

Saturday 4th July 2015

METCON
In Pairs complete
For Time

1km row
100 split jumps
1km run
80 ab mat sit ups
1km row
60 hand release push ups
1km run
40 pull ups
1km row
20 db thrusters 20/10kg

*one partner works, one partner rests, except - BOTH PARTNERS RUN TOGETHER!

Friday 3rd July 2015

METCON A
Challenge Week 2/10 - RXD (Time)
Max L-Sit
Challenge Week 2/10 - Scaled (Time)
Max N-Sit

STRENGTH
Bulgarian split squat (5 sets x 6 each leg)

METCON B
20 minute AMRAP:
20 DB walking lunge steps (2x17.5/12.5kg)
20 Ring dips

30 V-Snaps

Thursday, 2 July 2015

Thursday 2nd July 2015

STRENGTH
Power Snatch (2 reps every minute x 8 minutes)

METCON A 
Fir Time:
12-9-6 reps:
Deadlift (315/205lb)

METCON B
Row 4 x 250m repeats
Rest 1 minute between each

Wednesday, 1 July 2015

Wednesday 1st July 2015

STRENGTH A
Squat Clean (2 reps every 90 seconds x 7 sets)

STRENGTH B
Back Squat (8-8-8)
After each set do 10 DB squat jumps

METCON A
4 rounds for time:
40 Double Unders
7 DB Snatch Left (30/20kg)
7 DB Snatch Right (30/20kg)
12 Pull ups
14 minute time cap

Tuesday 30th June 2015

STRENGTH
Bench Press
7 sets of 3
METCON A
Rest 2 minutes between met-cons

8 minute AMRAP:
2 Rope climbs
6 Burpees
8 Russian KB swings (32/24kg)

--RX Plus--
8 minute AMRAP:
2 Legless rope climbs (from floor)
6 Burpees
8 Russian KB swings (40/32kg)
METCON B

3 rounds for time:
Row 300m
21 Sumo deadlift high pull (95/65lb)
12 Push press (95/65lb)
12 minute time cap

Monday 29th June 2015

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

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009.