Friday, 31 October 2014

Friday 31st October 2014

W/UP
Row 300m
20 Walking lunge steps
20 KB swings
20 second L-Sit

METCON A
EMOM x 8 minutes
6 alt front rack lunge (115/85)
Max rep V-Snaps

METCON B
For time:
Row 1km
10 wall walks
20 toes to bar
30 Goblet squats (24/16kg)
40 Push ups (Hand release)
50 KB Swings (24/16kg)
Run 1km

Thursday, 30 October 2014

Thursday 30th October 2014

W/UP
Upper body banded stretch (3 ways each arm)

Row 300m
Then
3 rounds:
5 Strict press (45/35)
5 Push press (45/35)
5 Stiff leg deadlift (45/35)

STRENGTH
Shoulder Press (3 reps every 2nd min x 4 sets)
Push Press (3 reps every 2nd min x 4 sets)

METCON
12 minute AMRAP
1 legless rope climb OR 2 rope climbs with legs
10 Deadlifts (185/135lb)
15 Box jumps (24/20inch)

Wednesday, 29 October 2014

Wednesday 29th October 2014

W/UP
2 minutes Double Under practice

5 Hang power clean
5 Burpees
5 Hang squat clean
5 Burpees
5 Thruster

METCON A
Power/Squat/Cluster 
3 rounds:
In 2 minutes complete max reps of the sequence:
1 Power clean
1 Squat clean
1 Squat clean thruster
(135/95lb)

Rest 1 minute between each 2 minute round.
Aim to not let go of the bar for the 3 reps in each sequence. Work that grip strength!

METCON B
For time
40 Wall ball (20/14lb)
15 Pull ups
30 Wall ball
15 Pull Ups
20 Wall ball
15 Pull ups
10 Wall ball
15 pull ups

Tuesday, 28 October 2014

Tuesday 28th October 2014

W/UP
Row 300m
10 wall slides
10 wall squats

2 rounds
10 strict ring row
10 push ups
10 PVC pipe pass throughs

GYMNASTICS
Handstand push ups
Handstand walks

METCON A
12 minute AMRAP
5 strict pull ups
7 HSPUs
To go RX+
10kg weighted pull ups
AND
Defecit HSPUs

METCON B 
For Time
Row 500m
50 Burpees
Row 500m

Monday, 27 October 2014

Monday 27th October 2014

W/UP
2 mins DU practice
Into 3 min AMRAP
8 KB swings (16/12kg)
6 Goblet squats (16/12kg)
4 Hindu push ups

STRENGTH
Front Squat (3-3-3-3-3)
(12 minutes to get 5 work sets done)

METCON
For Time
5 rounds:
15 Thrusters (75/55lb)
15 Push ups
30 Double Unders

Saturday, 25 October 2014

Saturday 25th October 2014

W/UP
Run 300m
Lower body dynamic
Banded lat stretch
Upper body PVC pipe

METCON A
(AMRAP - Reps)
Partner WOD
24 minute continuous clock
EMOM
O: 6 DB snatch (35/27.5kg) + 10 Box jumps
E: 12 split jumps
Partners alternate the odd and even minutes

METCON B 
(AMRAP - Reps)
6 minute max rep
Burpee box jumps
Only 1 partner working at a time

This workout starts straight after the 24 minute EMOM

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!