Friday 29, January 2016

Assessment:

Power clean 1 rep max
Run 1 mile


Metcon:
100 burpees - game standards - must jump and touch 6 inches above your extended arm above your head

Wednesday 27, January 2016

Assessment:

Back squats
1 rep max
5-5-5-3-2-1-1-1

Max effort strict chin ups
400m run

Metcon:

3x
5 strict press 42.5/30kg
5 push press 60/42.5kg
5 jerks 72.5/50kg
10 burpees

***total time for round 1
***total time for complete WOD

Tuesday 26, January 2016

Assessment:

Strict press 5-5-5-3-2-1-1-1
Max box jump for height
Max strict pull ups - 1 set
500m row

Metcon:

3x
5 front squats 70/47.5kg
5 OHS 42.5/30kg
5 deadlifts 102.5/70kg

*** total time for round 1 noted
*** total time

Monday 25, January 2016

Assessment Week

Day 1

Assessment:

Deadlift - one rep max 5-5-5-3-2-1-1-1
Max push ups - 2 mins
Max pull ups - 1 set
200m sprint


"Tabata Something Else"

Pull ups
Push ups
Sit ups
Air squats

Each movement is completed in 8 rounds of 20 seconds of work 10 seconds of rest, then move on to the next movement

***LOG YOUR SCORE - total reps for all 4 movements

Friday 22, January 2016

Warm up:

3 minutes jump rope
Down and Back (D&B) lunges
D&B Duck walk
25 PVC pass throughs

Strength:

Your choice

Skill:

50 evil wheels

Metcon:

21-15-9

Bar muscle ups / Ring muscle ups

Rack lunges 70/50kg

Walls balls 20/16lb

Thursday 21, January 2016

Warm up:

3 minutes jump rope
Down and Back (D&B) lunges
D&B Duck walk
25 PVC pass throughs

Skill:

Day 2 Pull up program

Strength:

20 minutes to work up to a 3 rep max OHS

Metcon:

21-15-9-15-21

Push press

52.5/35kg

Knees to elbows

Wednesday 20, January 2016

Warm up:

3 minutes jump rope
Down and Back (D&B) lunges
D&B Duck walk
25 PVC pass throughs

Skill:

Tabatta knees to elbow

Strength:

20 minutes to work on Snatch - get comfortable in the hole!

Metcon:

100 double unders

10 snatch 60/42.5kg

80 double unders

8 snatch

60 double unders

6 snatch

40 double unders

4 snatch

20 double unders

2 snatch

TIME!!!!!

Tuesday 19, January 2016

Warm up:

3 minutes jump rope
Down and Back (D&B) lunges
D&B Duck walk
25 PVC pass throughs

Skill:

50 KB sit ups

Strength:

20 minutes to work up to 2 rep max front squat

Metcon:

20 Deadlifts 125/85kg
20 Front squats 85/57.5
20 Squat cleans 60/42.5

****The weights are a baseline - you can go either way on the scale of weights, just know this workout should be HEAVY, but at NO TIME are you to loose form. I you feel form is going, i.e. you look like a scared cat dead-lifting the weight needs to be adjusted

UNLESS YOU ARE THIS CAT DEAD LIFTING!!!!

Monday 18, January 2016

DELOAD WEEK - which means ASSESSMENT WEEK next week!!!

First assessment of the year coming up guy's!

Make sure you are here for it!

Warm up:

3 minutes jump rope
Down and Back (D&B) lunges
D&B Duck walk
25 PVC pass throughs

Skill:

Pull up Day 1

Strength:

20 minutes to find 1 rep max Power Cleans - this is time to get HEAVY

Metcon:

3x
400 m run
20 thrusters 42.5/30kg

SOOOOOOOOOO

I am really not kidding you when I say the entire week of January 11th, 2016 to January 15th, 2016 programming is no where and I repeat no where to be found in my programming book.

With that I apologize there are no posts for those days....

Thursday 7, January 2016

Warm up:

Warm up:

2 minutes row
2 minutes burpee
2 minutes OHS
2 minutes lunge stretch

Skill:

Pull up Day 2 program

Strength:

Back squats

12-10-8 warm up

4-4-4-4-4 at 90% of your 1 rep max

Super set with Bar step ups 10 each side x 5 sets

Metcon:

4x
20 wall balls 20/16lbs
15 push ups
10 ring dips
Then
1000m row

Wednesday 6, January 2016

Warm up:

2 minutes row
2 minutes burpee
2 minutes OHS
2 minutes lunge stretch

Skill:

25 sit ups
25 evil wheels
25 weighted v-twist each side

Strength:

Strict press
12-10-8 warm up
4-4-4-4-4 @ 90% of your 1 rep max
Super set with push press
5x10 at 50% of your SP weight

Metcon:

15 minute EMOM

Minutes 1,4,7,10,13 HEAVY clusters - 5 reps
Minutes 2,5,8,11,14 Strict pull ups - 10 reps
Minutes 3,6,9,12,15 Box jump overs - 15 reps

Tuesday 5, January 2016

Warm up:

2 minutes row
2 minutes burpee
2 minutes OHS
2 minutes lunge stretch

Skill:

5x10 weighted back extensions - slow and tight

Strength:

Deadlifts
12-10-8 warm up
4-4-4-4-4 at 90% of your 1 rep max
super set with
5x10 glute ham leg raise

Metcon:

5 minute running clock
500 meter row
50 KB swings 24/20kg
Pull ups till the end of the 5 minutes - DO NOT SANDBAG ME HERE

Rest 2 minutes

5 minute running clock
500 meter row
50 KB swings 24/20kg
Burpees up till the end of the 5 minutes - DO NOT SANDBAG ME HERE EITHER

Score is total pull ups and burpees

Monday 4, January 2016

Warm up:

2 minutes row
2 minutes burpee
2 minutes OHS
2 minutes lunge stretch

Skill:

Day 1 pull up
*shot for 1 to 2 more reps than last week

Strength:

Max effort
Front squats

3 rep max

Metcon:

15-12-9
Power cleans
Front squats
Push jerk
50 double unders between rounds

80/60kg
70/50kg
60/40kg