Friday, 30 January 2015

Friday 30th January 2015

STRENGTH
Push Press (6x6reps)
Superset w/10 UB Box Jumps 24/20"
Rest 60secs

Push Press: do 4 + warm up sets  to build up to your working weight. You'll use this same weight for the 6 sets. This needs to be challenging!

METCON
3RFT;
18 Overhead Lunges@24/16kg
24 KBS@ 24/16kg
30 Hand Release Push Ups

BUY OUT 400 Singles/200 DU's or 40 Triples.

Thursday, 29 January 2015

Thursday 29th January 2015

STRENGTH
Back Squat (4 sets x 6)
Work up to a heavy set of 6. Then do 3 more sets at this same weight.
60 seconds rest between sets

METCON A
4 Rounds for time:
50 Mountain climbers
3 Rope climbs
20 Overhead sit ups (25/15lb)
20 Wall ball (20/14lb)
* 17 minute cap

METCON B 
Metcon (Time)
Row Challenge - Week 2
Row 200m for time

Wednesday, 28 January 2015

Wednesday 28th January 2015

STRENGTH
Power Snatch single arm DB (8 sets x 12)
Do 6 Left / 6 Right.
Rest 90 seconds between each set of 12.

METCON
30-20-10 reps for time:
Front Rack lunges (Forwards) (135/95lb)
Shoulder to overhead (135/95lb)
Box Jumps (24/20")

Tuesday, 27 January 2015

Tuesday 27th January 2015

STRENGTH
Floor Press (6-6-6-6-6-6)
Superset with max effort unbroken strict pull ups

METCON
4 rounds for time:
70 Double unders
20 Deadlifts (225/155lb)
20 Toes to bar
*22 minute cap

Monday 26th January 2015

METCON A
For time:
Swim 200m or Run 4 Soft Sand Laps  (Each Lap is approx. 200m)
50 kettlebell thrusters 16/12kg (1 Kettlebell Goblet style)
30 burpees
Swim 400m or Run 8 Soft Sand Laps
30 burpees
50 kettlebell thrusters  16/12kg (1 Kettlebell Goblet style)
Swim 200m or Run 4 Soft Sand laps
RX plus is either double KB @ 16/12 or single KB @ 20/16kg.

METCON B
For Time:
70 KBS 16/12kg
* Every time the KB stops moving do 5 Burpees immediately.
RX Plus is 20/16kg

Saturday 24th January 2015

METCON A
10 minute max rep Power Snatch 95/65lb
Swap every 5 reps. Reps are TNG

Bar must be handed to each other, cannot touch floor. If bar rests on floor, both partners do 5 burpees.

METCON B
30 min EMOM
Partner 1: Max calorie row
Partner 2: 10 burpees

Swap every minute.
Score is total calories at the end of the 30 minutes.

If you fall short of getting 10 burpees, at the end of the workout subtract 2 calories for every burpee missed.

Friday, 23 January 2015

Friday 23rd January 2015

STRENGTH
Back Squat (5-5-5-5-5)

METCON
6 rounds for time:
Row 300m
15 Shoulder to overhead (95/65lb)
15 KB Swings (32/24kg)

Thursday, 22 January 2015

Thursday 22nd January 2015

SKILL
Turkish Get Up technique

METCON A
3 rounds for time
6 Turkish Get ups (24/16kg)
Run 400m

METCON B
The Chief 
Max rounds in 3 minutes of:
3 Power Cleans, 135#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles

Wednesday, 21 January 2015

Wednesday 21st January 2015

STRENGTH
Power Snatch single arm DB (8 x 12)
For the 12 reps do 6 Left then 6 Right

Rest 90 seconds between sets of 12

METCON 
4 rounds for time:
50 air squats
40 good mornings (45/35lb)
30 Hand release push ups

Tuesday, 20 January 2015

Tuesday 20th January 2015

METCON A
3 rounds for time:
10 Overhead Squats(135/95lb)
10 Wall Walks

METCON B 
20 minute AMRAP
5 Thrusters (95/65lb)
7 Hang power cleans (95/65lb)
10 Sumo deadlift high pulls (95/65lb)

Monday, 19 January 2015

Monday 19th January 2015

SKILL
Handstand Push-ups (SKILLS)

METCON A
15-12-9 reps;
Handstand Push-ups
Clean [squat] (155/115lb)
12 Minute Cap

METCON B
15-12-9 reps;
Deadlifts (225/155lb)
Pull-ups
8 Minute Cap

METCON C
100m Row (Time)

Saturday 17th January 2015

Strength
The CrossFit Total
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)

Back Squat (1-1-1)
Shoulder Press (1-1-1)
Deadlift (1-1-1)