Wednesday, 1 October 2014

Wednesday 1st October 2014

W/UP
Release/Activation
Calves Roller
Shins Roller
Adductors
Psoas Stick

(6mins)
Squat Patterns
400m Row
Squat Patterns

STRENGTH
Back Squat 3-3-3-3-3 
(E2min x5reps)

METCON
(Time)
3RFT
1km row
30 air squats
- 2min rest between sets

Tuesday, 30 September 2014

Tuesday 30th September 2014

MOBILITY
Lats Roller
Armes Roller

W/UP
5 min AMRAP
10 Scorpions
10 Hollow Rock
10 Strict Press 35/45#
10m Duck Walk

STRENGTH
E2:30 min x4 (10mins)
5 RM  Strict Press
ME S2OH

METCON
13 min AMRAP
15 S2OH 2x12.5/20kg Dumbbell
15 Axel Lunge 80/115lb
15 V-Snap

Monday, 29 September 2014

Monday 29th September 2014

W/UP 
6 Min Amrap
10 Scorpions
10m Spider Crawl
10 SDLHP 12/20kgkb
10m Walking Lunge

SKILL
Muscle-ups (Max Effort)
Scale to 3x10 Progression sets if needed

METCON
For Time (28min cap)
5 RFT
3 MU
6 Front Squat 95/135
9 Burpee Over Bar

2 min Rest

5 RFT
10 SDLHP 65/95lb
10 Ring Dip
Wall Ball

Saturday 27th September 2014

METCON
10 Rounds For Time (45min cap)

20 Wall Ball 14/20lb
20 One Arm Snatch 15/25kgdb
20 Pull-ups
20 Sit-ups
20 Box Jumps 20/24in

Friday, 26 September 2014

Friday 26th September 2014

W/UP
Foam Roll: calves, thoracic, lats, delts
100 single skips
Squat patterns
Couch stretch against wall (Quad/hip flexor)

STRENGTH
Reverse Lunge (alternate) (20-20-20)
Barbell on back, Step back into a reverse lunge. Alternate legs each rep.
**Rest 90 seconds only between sets**

METCON
(Time)
20-30-10 reps
Shoulder to overhead (135/95)
Back squat (135/95lb)
Row or airdyne calories

Thursday, 25 September 2014

Thursday 25th September 2014

W/UP
PVC Pipe circuit
10 Pass through (Dislocates)
Internal rotators
External rotators
15 Overhead squats

Wall Slides x 10
Wall Squat x 10 (facing wall, move closer each rep)

Samson stretch (30 seconds each leg)

SKILL
Rope Climb (5 minutes skill work)

METCON
(Time)
5 rope climbs
15 Power snatch (95/65)
15 Thrusters (95/65)
4 rope climbs
12 Power snatch
12 Thrusters
3 rope climbs
9 Power snatch
9 Thrusters
2 rope climbs
6 Power snatch
6 Thrusters
1 rope climb
3 Power snatch
3 Thrusters
--
14 minute time cap
--
Rx+ is legless rope climbs and Rx weight
--

Wednesday 24th September 2014

W/UP
Foam roll: Lats, delts, pec minor, Bicep
Barbell roll out triceps (Barbell in racks)

3 rounds:
50 single skips
20 alt lunge steps
10 hindu push ups

STRENGTH
Turkish Get Up 
(4-4-4-4-4 (5 sets x 2L/2R))

METCON A/
Row 75 calories for time

METCON B/
15 minute AMRAP:
30 KB swings (24/16kg)
20 Wall balls (20/14lb)
10 Burpee box jumps (24/20")

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.