HOLIDAY HOURS

Regular class time Saturday 23rd of December - 8am

CLOSED

Monday December 25th

Tuesday December 26th

OPEN for ass kicking on

Wednesday December 27th

Thursday 21, December 2017

Warm up

100 double unders
3x
10 OHS
10 PVC pass throughs
10 sampson lunges

 Metcon

Deload Week

Row recovery
1000m row
Rest the time it took to row
800m row
Rest the time it took to row
600m row
Rest the time it took to row
400m row
Rest the time it took to row
200m row
DONE

Wednesday 20, December 2017

Warm up

10 min to do
1000m row
100 double unders
Calories on the airdyne remainder of time
then
3x
10 OHS
10 PVC pass throughs
10 sampson lunges

Metcon

Delaod week

21-15-9
Airdyne calories
Thrusters 50/37.5
then
15-12-9
Row calories
Clusters 50/37.5kg
then
12-9-6
Double unders
OHS 50/37.5kg

Tuesday 19, December 2017

Warm up

10 min to do
1000m row
100 double unders
Calories on the airdyne remainder of time
then
3x
10 OHS
10 PVC pass throughs
10 sampson lunges

Metcon

Delaod week
Adrienne Birthday
28 min AMRAP
12 Deadlifts 70% of your max
14 Push press 70% of your max
89 lunges

Monday 18, December 2017

Warm up

10 min to do
1000m row
100 double unders
Calories on the airdyne remainder of time
then
3x
10 OHS
10 PVC pass throughs
10 sampson lunges

Metcon

Deload week - set up bars go over moves

31 min AMRAP
31 lateral burpees
31 power cleans 60/42.5kg
31 toes 2 bar
31 box jumps 24/20inch
31 squat cleans 60/42.5kg
31 pull ups
31 double unders
31 deadlifts 80/60kg
31 sit ups
31 back squats 60/42.5kg

Friday 16, December 2017

Warm up
5x
20 calorie bike
5 push ups - no knees
5 strict pull ups
5 crunches

 Ready
5 minutes
Max effort toes to bar

Strength
Deadlift
Cycle 5  - Week 3
5-3-1+ at 75/85/95% of your 1 RPM this cycle

Metcon
20 min EMOM
Odd - row 20 calories
Even - 20 push ups
10 second transition time if needed for multiple partners on one rower
score = 1 point every completed minute

Thursday 15, December 2017

Warm up
5x
20 calorie bike
5 push ups - no knees
5 strict pull ups
5 crunches

Ready
100 sit ups
50 crunches
25 v-ups

Strength
Strict Press
Cycle 5  - Week 3
5-3-1+ at 75/85/95% of your 1 RPM this cycle

Metcon
EMOM 3 mins for 3 rounds
15 cal bike
12 lateral burpees
9 unbroken clean and jerks 60/42.5kg
***add 5/2.5kg if you finished all 3 rounds last week - if you didn't finish them all YOU WILL TODAY ;-)

Wednesday 13, December 2017

 Warm up
5x
20 calorie bike
5 push ups - no knees
5 strict pull ups
5 crunches

Ready
3x
1 minute hollow rock - weighted
1 minute superman - weighted

Strength
Back Squat
Cycle 5  - Week 3
5-3-1+ at 75/85/95% of your 1 RPM this cycle

Metcon
15 min EMOM
Min 1 - 9 thrusters 42.5/30kg
Minute 2 -15 toes 2 bar
Minute 3 - 21 calorie bike

Tuesday 12, December 2017

  Warm up
5x
20 calorie bike
5 push ups - no knees
5 strict pull ups
5 crunches

Ready
3x
1 minute right hand to left foot
1 minute left hand to right foot
1 minute flutter kicks - baby size

Strength
Power Clean + hang clean + front squat
1+1+1 x 10

Metcon:
12 min AMRAP
12 box jumps 24/20in
24 double unders
12 burpees
24 wall balls 20/16lb

Monday 11, December 2017

Warm up
5x
20 calorie bike
5 push ups - no knees
5 strict pull ups
5 crunches

Ready
3x
1 minute plank
1 minute pulsing side plank
1 minute pulsing side plank

Strength
Snatch + hang snatch + OHS
1+1+1x10

  Metcon:
15 min EMOM
3 snatch - SQUAT 50/37.5kg
5 burpees

Friday 8, December 2017

Warm up
750 m row
3x
10 chin ups
10 PVC pass throughs
10 - 1 OHS + 1 stots press

Ready
7 min EMOM
10 pull ups - WORK ON WHAT YOU SUCK AT

Strength
Strict Press
Cycle 5 Week 2 - you added 2.5kg this cycle
3-3-3+ at 70-80-90% of 90% of your NEW 1 RPM

Strength
Overhead Squat
3-3-3

 Metcon
Death by thrusters 50/35kg
Add one thruster every minute until failure
Min 1 = 1
Min 4 = 4
Min 10 = 10
Score = every completed minute

Thursday 7, December 2017

  Warm up
750 m row
3x
10 chin ups
10 PVC pass throughs
10 - 1 OHS + 1 stots press

Ready
6 min EMOM
1 min Cuban press
1 min 1 OHS + 1 stotts press

Strength
Back Squat
Cycle 5 Week 2 - added 5kg this cycle
3-3-3+ at 70-80-90% of 90% of your NEW 1 RPM

Metcon
21-18-15-12-9-6-3
KB swings  - American 24/16kg
Toes to bar
Dips

Wednesday 6, December 2017

Warm up
750 m row
3x
10 chin ups
10 PVC pass throughs
10 - 1 OHS + 1 stots press

Ready
9 min EMOM
1 minute right hand to left toe in air sit up (LOL)
1 minute left hand to right toe
1 minute mountain climber - foot by hand flat as landing position

Strength

Squat Clean

3-3-3-3-3

Metcon

21-18-15-12-9-6-3

KB swings 32/24kg

Thrusters 35/25kg

Pull ups

Tuesday 5, December 2017

Warm up
750 m row
3x
10 chin ups
10 PVC pass throughs
10 - 1 OHS + 1 stots press

Ready
6 minutes
Max time plank - every time you drop 5 push ups

Strength
Bench Press
Cycle 5 Week 2 - add 2.5kg
3-3-3+ at 70-80-90% of 90% of your NEW 1 RPM

Strength
Front Squat
3-3-3

Metcon
EMOM 3 mins for 3 rounds
15 cal bike
12 lateral burpees
9 unbroken clean and jerks 60/42.5kg

Monday 4, December 2017

Warm up
750 m row
3x
10 chin ups
10 PVC pass throughs
10 - 1 OHS + 1 stots press

 Ready
6 min EMOM
Weighted hollow rock
Weighted supermans

Strength
Deadlift
Cycle 5 Week 2 (you added 5kg last week)
3-3-3+ at 70-80-90% of 90% of your NEW 1 RPM

Metcon
3x
50 double unders
25 wall balls
15 HSPU
5 squat cleans 85/65kg

Friday 1, December 2017

Warm up
500m row under 2:00
3x
10 strict pull ups
10 push ups - arms close to side use triceps
10 kipping pull ups

Ready
6 min EMOM
Odd - hollow rocks
Even - supermans

Strength
Back Squat
Cycle 5 Week 1 add another 5kg
5-5-5+ at 65-75-85% of 90% of your NEW 1 RPM

Metcon
2x
200 double unders
50 single arm OH squat - 24/16kg
25 pull ups
OH squat should be one arm one round one arm the next :-)

Thursday 30, November 2017

Warm up
500m row under 2:00
3x
10 strict pull ups
10 push ups - arms close to side use triceps
10 kipping pull ups

Ready
6 min EMOM
Odd - double tap wall balls
Even - box jumps

Snatch
Full snatch + hang snatch
1+1 x 8
add weight every round
CATCH in the hole

Metcon
7 min EMOM
7 swings - American 24/16
7 Goblet squats
7 swings - Russian 24/16
Right into
7 min EMOM
10 toes 2 bar - any alternate movement is double
score = 1 point every completed minute

Wednesday 29, November 2017

Warm up
500m row under 2:00
3x
10 strict pull ups
10 push ups - arms close to side use triceps
10 kipping pull ups

Ready
6 min EMOM
Odd - Wall walk up
Even -Crunches

Strength
Front Squat
5-5-5 @ 65/75/85%

Strength
Bench Press
Cycle 5 Week 1 add another 2.5kg
5-5-5+ at 65-75-85% of 90% of your NEW 1 RPM

Metcon
50-40-30-20-10
Double kettlebell lunges 24/16
Push ups

Tuesday 28, November 2017

  Warm up
500m row under 2:00
3x
10 strict pull ups
10 push ups - arms close to side use triceps
10 kipping pull ups

Ready
6 min EMOM
Odd - toes to bar
Even - thrusters 20/15kg

Strength
Deadlift
Cycle 5 Week 1 add another 5kg
5-5-5+ at 65-75-85% of 90% of your NEW 1 RPM

 Metcon:
150 Kb swings 24/20kg
*top of every minute 5 burpees
start with burpees
Score = how many SETS of burpees you did - 5 = 1 set

Monday 27, November 2017

Warm up
500m row under 2:00
3x
10 strict pull ups
10 push ups - arms close to side use triceps
10 kipping pull ups

Ready
6 min EMOM
Odd - hollow rock
Even - Double tap wall balls

Strength
Overhead Squat
5-5-5 at 65-75-85%

Strength
Shoulder Press
Cycle 5 Week 1 add another 2.5kg
5-5-5 at 65-75-85% of 90% of your NEW 1 RPM

Metcon
12 Min AMRAP
250m row
10 Push press 42.5/30kg - unbroken modify to do so
5 HSPU