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!

Friday, 17 October 2014

Friday 17th October 2014

W/UP
Run 400m
10 Ring Row
10 Hollow/Arch
10 Deadlift (empty barbell)
10 Thrusters (empty barbell)

Into HSPU/Handstand walk skills

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


This brutal hero WOD is dedicated to seven CIA officers killed by a suicide bomber at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda


Thursday, 16 October 2014

Thursday 16th October 2014

W/UP
10 minute foam roll - Your choice!
2 minutes double under practice
3 x 15 second L-Sits
3 x 10 Hollow Rocks
2 minutes double under practice

METCON
20 minute AMRAP:
8 Ring dips
12 overhead plate walking lunges (45/25lb)
16 Push ups
30 Double unders

Wednesday, 15 October 2014

Wednesday 15th October 2014

W/UP
Row 300m
20 Walking lunge steps
10 Hollow arch
20 Wall ball
10 Push ups
20 KB Swings
10 V Snaps
(7 min cap)

STRENGTH
Squat Clean (4 reps every 2nd minute x 12 minutes.)
In the alternate minute do max effort unbroken toes to bar.

METCON
(Time)
Row 800m (Buy in)
2 Rounds of:
20 Hang power clean (135/95lb)
30 Box jumps (24/20in)
10 Shoulder to overhead (135/95lb)
Row 800m (Buy out)

Tuesday, 14 October 2014

Tuesday 14th October 2014

W/UP
2 minutes Double Under practice
10 Ring Rows
20 hand to hand KB swings
10 Ring Rows

Banded Lat stretch

SKILL 
Butterfly pull ups
Rope climbs

METCON (Time)
18-27-12 reps
Pull Ups
Dumbbell Snatch (30/20kg)
* 2 Rope climbs after each set 

- REST exactly 2 minutes -

Into 12-15-9 reps
Pull Ups
Dumbbell Snatch (30/20kg)
* 2 Rope climbs after each set 
DB snatch numbers are TOTAL and not each arm

Monday, 13 October 2014

Monday 13th October 2014

W/UP
Plate hold against wall (2 x 35/25lb)
3 minutes

Row 300m
then 2 rounds:
15 KB swings
10 Back squats (45/35lb)

STRENGTH
Back Squat (6 reps every 2:30 x 5 sets)
After each set of back squats do a max effort set of unbroken push ups

METCON
3 rounds for time:
20 Back squats (165/115lb)
60 Calorie row
* 24 minute time cap

Friday, 10 October 2014

Friday 10th October 2014

W/UP
Row 500m
Lower Body Dynamic Warm up

6-9-12 reps
Ring row
Hindu Push up
"Miranda Oldroyds"

SKILL
HSPUs
Rope Climbs

METCON
5 Rounds for total reps each round:
45 seconds on : 15 seconds off:

• HSPUs
• Rope climbs (*Legless for RX+)
• KB front rack rev lunges (2x16/12kgs)
• Push ups (*Clapping push ups for RX+)
• Row (Calories)

1 minute rest between rounds

Thursday, 9 October 2014

Thursday 9th October 2014

W/UP
Foam Roll:
Lats, pec minor, biceps

3 minutes skipping (Singles or doubles)
Squat Patterns
3 x 10 second L-Sit holds (Rings)

STRENGTH
Deadlift (10-8-6-4-2 reps)
Record all of your loads to comments section
Metcon
Metcon (Time)
21-15-9 reps
Squat snatch (95/65lb)
Ring dips

RX +
Muscle up to start each set of ring dips
16 minute time cap

METCON B
1km Run (Time)

Wednesday, 8 October 2014

Wednesday 8th October 2014

W/UP
Foam Roll:
Calves
Quads
ITBs
Glutes (massage ball/roller)

30 Mountain climbers
Squat patterns
30 Alt bodyweight lunges

SKILLS
20 minutes skill work:
10 mins Power Cleans
10 mins Pistols

METCON
Power Clean/Burpee/Pistol Ladder (AMRAP - Reps)
15 minute ladder (2-4-6-8-10-12... etc)
Power Cleans (135/95lb) (RX+ 155/115lb)
Over the bar burpees
Pistols (eg 1L/1R = 2 reps)
If going RX+, pistols cannot be scaled or modified.

Tuesday, 7 October 2014

Tuesday 7th October 2014

W/UP
Upper body mobility (PVC)
10 Wall slides

Row 300m
Then 2 rounds:
12 Ring rows
12 KB Swings (16/12kg)
12 Goblet squats (16/12kg)

STRENGTH 
Metcon (5 Rounds for reps)
5 rounds
Every 2:30 do:
10 shoulder to overhead (Use ~65% of S2OH 1RM)
Max effort unbroken strict pull ups
(Record pull up reps)

METCON A
5 Minute AMRAP
25 Double unders
8 Pull ups
**Rest exactly 2 minutes before the next met-con**

METCON B 
7 Minute AMRAP
Row 300m/250m
30 Barbell thrusters (45/35lb)
** Please do not drop empty barbells - Burpee related penalty applies**

Monday 6th October 2014

METAWOD LAUNCH

METCON A 
(AMRAP - Reps)
10 x 2 Minute Intervals of:
- Row 300/250m
In the remainder of the time complete
- ME Over The Box Jumps. 24/20"
Rest 2 Minutes.
Repeat.

Your score is your total OTBJ of all 10 intervals.

RX Plus Options
- Row 400/300m
- Jumping over the box without landing on the top of the box each rep. Box can be laid anyway.

METCON B
(AMRAP - Reps)
TABATA
Burpees*
* To a target overhead.

Score is your round with your lowest rep count.