Friday, 19 December 2014

Friday 19th December 2014

STRENGTH
Front Squat (2-2-2-1-1-1)
E2NDM

METCON
3 rounds for time of:
10 Floor Press @ 175/125lb
15 Burpee C2B Pull Ups (Chest To Bar)
10 Toes to Bar
15 HSPU

Thursday, 18 December 2014

Thursday 18th December 2014

STRENGTH
Push Jerk (2-2-1-1-1-1)
E2NDM

METCON
Three rounds for time of:
600m Row
30 Kettlebell swings 24/16kg
400m Run
20 Goblet Squats 24/16kg
200m Run
10 KB Snatches 24/16kg

Wednesday, 17 December 2014

Wednesday 17th December 2014

METCON
Frantasy Land 
For time:
21-15-9 reps of:
Thrusters 42.5/30kg
Pull-ups
Then,
15-12-9 reps of:
Thrusters 52.5/35kg
Chest to Bar Pull-ups
Then,
12-9-6 reps of:
Thrusters 62.5/42.5kg
Bar Muscle-ups
* Sub for MU's is x 3 C2B x 3 Ring Dips

Tuesday, 16 December 2014

Tuesday 16th December 2014

STRENGTH
Back Squat (2-2-2-1-1)
rest 2 mins between sets

METCON 
(WEIGHT)
EMOM for 20, alternating efforts of:
10 Pistols (alternating legs)
5 Power Cleans (AHAP T'N'G)

Monday, 15 December 2014

Monday 15th December 2015

STRENGTH
Power Clean (2-2-2-1-1-1)
rest 2mins between sets

METCON 
Three rounds for time of:
Run 400m
20 DB Squat Cleans 20/15kg
20 Box Jumps 24/20"

Saturday 13th December 2014

METCON
Partner WOD
SATURDAY FUN DAY

For time
In pairs complete
300 partner wall balls 20/14
200 partner push ups
100 partner deadlifts 225/165

partition reps as needed

Friday, 12 December 2014

Friday 12th December 2014

STRENGTH
Push Jerk (2-2-2-1-1-1)
rest 90 secs between sets

METCON
In 3 minutes complete:
15 Overhead Squats 115/75lbs
15 Bar Facing Burpees
Max Effort Muscle ups
Perform 4 rounds, resting 1 minute between rounds. Score equals total Muscle ups across all 4 rounds.

Sub for Muscle ups is Chest to Bar Pull ups.

Thursday, 11 December 2014

Thursday 11th December 2014

STRENGTH
Back Squat (3-3-3-2-2-2)

METCON
15 Minute AMRAP:
15 KB Swings (32/24kg)
12 Hang Power Clean (135/95lb)
9 Push Press (135/95lb)

Wednesday, 10 December 2014

Wednesday 10th December 2014

STRENGTH
Squat Snatch (2-2-2-1-1-1)

Choose either of the following Metcons.
If you can do muscle ups or jumping muscle ups do the first option.

METCON A
50 Double unders
9 Muscle Ups
9 Hang squat snatch (155/105lb)
50 Double unders
7 Muscle Ups
7 Hang squat snatch (155/105lb)
50 Double unders
5 Muscle Ups
5 Hang squat snatch (155/105lb)

METCON B
Run 1km
Then do 5 rounds of:
9 Box jumps (30/24")
7 Hang squat snatch (115/75lb)
5 Strict pull ups

Tuesday, 9 December 2014

Tuesday 9th December 2014

STRENGTH
Front Squat (3-3-3-2-2-2)

METCON A
15 minute AMRAP
15 Deadlifts (155/105lb)
15 Push ups
30 Double unders

METCON B
3 min AMRAP
8 Overhead sit ups (25/15lb)
8 Russian twists (25/15lb)

Monday, 8 December 2014

Monday 8th December 2014

STRENGTH
Squat Clean (2-2-2-1-1-1)

METCON
15 Minute AMRAP
5 Overhead squats (135/95lb)
10 Toes to bar
15 KB swings (24/16kg)
Metcon (AMRAP - Reps)
Max Push ups in 2 minutes

Saturday 6th December 2014

METCON
Teams of 3

**Buy-in 60 pull ups (1 person on bar at a time)

Then 6 rounds for time:
1 person oh each station. Once everyone has completed their required reps then rotate onto the next station:
10 DB front squats (2x25/17.5kg)
20 KB swings (24/16kg)
20 push ups (Chest to ground)

** Buy-out 60 pull ups