Friday 21, October 2016

Warm up:

Agility ladder - coaches choice

Skill/Stabilizer:

Day 1 Pull Up Program

Strength:

Snatch + Hang snatch + OHS 7 x 1+2+2

Metcon:

12 Min AMRAP
20 calorie airdyne
10 deadlifts 90/70kg
10 ring rows - elevated feet

Thursday 20, October 2016

Warm up:

Agility ladder - coaches choice

Skill/Stabilizer:

Tabatta ring push ups
Tabatta hollow hold

Strength:

Clean and jerk 7 singles @ 85%
Clean pull 5x3 @ 2.5kg higher than last week

Metcon:

3x
400m run
25 KB swings 32/24kg
15 KB snatch e/s 24/16kg

Wednesday 19, October 2016

Warm up:

Agility ladder - coaches choice

Skill/Stabilizer:

Day 2 Pull Up Program

Strength:

Snatch balance 3x15
Snatch 7 singles @ 85%

Metcon:

4x
10 front rack lunges e/s 60/40kg
100 m farmer carry 24/20kg
100m waiter carry 50m e/s 24/20kg

Tuesday 18, October 2016

Warm up:

Agility ladder - coaches choice

Skill/Stabilizer:

Tabatta Push ups
Tabatta Sit ups

Strength:

7 x 1+2+2
Squat clean + hang squat clean + jerk
Pendlay rows 3x15

Metcon:

3x
30 Double unders
21 Wall balls 20/16lbs
30 Double unders
15 Box jumps 24/20in
30 Double unders
9 hang cleans 60/42.5kg

Monday 17, October 2016

Warm up:

Agility ladder - coaches choice

Skill/Stabilizer:

Day 1 pull up program

Strength:

15 minute EMOM
5 front squats 65%
5 push ups

Metcon:

Friday 14, October 2016

Warm up:

4x
Ball slolem
20 ball slams
easy sprint wi\th ball 100m
20 ball slams
hard sprint with ball

Skill/Stabilizer:

Turkish get ups 10 minutes

Strength:

Clean and jerk 10 singles at 85%
Clean pull 5x3 at 2.5kg heavier than last week

Metcon:

3x
20 KB swings 32/24kg
15 KB front rack step ups double bells 16/12kg
10 TGU - 5 each side AHAP

Thursday 13, October 2016

Warm up:

4x
Ball slolem
20 ball slams
easy sprint with ball 100m
20 ball slams
hard sprint with ball

Skill/Stabilizer:

Day 1 pull up program

Strength:

Snatch + hang snatch 1 + 2 x 7 at 80%

Back squats 5x3 at 2.5kg heavier than last week

Metcon:

Airdyne/Rower

20 minutes

0-6 minute - 20 seconds on 20 seconds off

2 minute rest

8-12 minute -15 seconds on 15 seconds off

2 minutes rest

14-20 minute - 30 seconds on 15 seconds off

Wednesday 12, October 2016

Warm up:

4x
Ball slolem
20 ball slams
easy sprint with ball 100m
20 ball slams
hard sprint with ball 100m

Skill/Stabilizer:

10 minutes turkish get ups

Strength:

Clean + hang clean + jerk  1 + 2  + 1 x 7 at 85%

Front squats 5x3 at 85%

Metcon:

10-8-6-4-2-4-6-8-10

Deadlifts 102.5/80kg

Strict pull ups

Strict Ring dips

Tuesday 11, October 2016

Warm up:

4x
Ball slolem
20 ball slams
easy sprint wioth ball 100m
20 ball slams
hard sprint with ball

Skill/Stabilizer:

10 minutes Turkish get upa

Strength:

Snatch 10 singles at 80%

SNatch pull 5x3 at 2.5% higher than last week

Metcon:

1000m row

50 push press 70/50kg

500m row
25 strict press 50/35kg

Monday 10, October 2016

Warm up:

4x
Ball slolem
20 ball slams
easy sprint wioth ball 100m
20 ball slams
hard sprint with ball

Skill/Stabilizer:

Day 2 Pull up

Strength:

12 minute EMOM
3 OHS 60/40kg
3 strict pull ups

Metcon:

10-8-6-4-2 Squat clean 70/50kg
20-16-12-8-4 Plate burpees

Friday 7, October 2016

Warm up:

5 minutes airdyne
30 second sprint
30 second recover

Skill/Stabilizer:

Day 1 Pull up program

Strength:

SOLID warm up

5 minutes of each lift working to a heavy single

Snatch

Clean and jerk

Metcon:

50 wall balls

50 calories rower

50 HSPU

** Double for scaled HSPU

Thursday 6, October 2016

Warm up:

5 minutes airdyne
30 second sprint
30 second recover

Skill/Stabilizer:

5x

30 second each 

Hollow hold

Plank

Burpee

Strength:

OHS 5x3 at 75%

100 double kettlebell sit ups

Metcon:

20 minute EMOM

Odd - Back squats 102.5/80kg

Even - Deadlifts 102.5/80kg

Wednesday 5, October 2016

Warm up:

5 minutes airdyne
30 second sprint
30 second recover

Skill/Stabilizer:

Pull up program Day 2

Strength:

Snatch 5x2 at 75%

Snatch pull 5x3 5kg heavier than last week

Front squat 3x3 at 85%

Metcon:

800m run

1000m row

600m run

750m row

400m run

500m row

Tuesday 4, October 2016

Warm up:

5 minutes airdyne
30 second sprint
30 second recover

Skill/Stabilizer:

Bottom to bottom tabatta push ups

Tabatta hollow holds

Strength:

Clean and jerk 5x2+1 at 75%

Clean pulls 5x3 - 5kg heavier than last week

Back squat 3x5 - 5kg heavier than last week

Metcon:

7x 1 minute on 1 minute off

In 1 minute complete 

10 KB swings AHAP

5 KB cleans e/s AHAP

5 KB snatch e/s AHAP

Monday 3, October 2016

Warm up:

5 minutes airdyne
30 second sprint
30 second recover

Skill/Stabilizer:

Pull up program Day 1

Strength:

5x
2 minutes max rep hang cleans 80/60kg
1 minute - 50 double unders

Metcon:

Marston

Complete as many rounds as possible in 20 minutes of:
405-lb. deadlift, 1 rep
10 toes-to-bars
15 bar-facing burpees

Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, New Hampshire, died Jan. 10, 2015, in DeLand, Florida, during military parachute training. Marston was assigned to an East Coast-based SEAL Team and served in the Navy for six years. 


Marston is survived by his girlfriend, Christine Clark; parents, Bill and Nancy; three siblings, Chris, Jeffrey and Emily; and many other friends and family.