Saturday 14, July 2018

8 am class - SPARKS MARINA - bring a VEST!

Friday 13, July 2018

Warm up
100 double unders (people PRACTICE)
Then 3x
5 Strict pull ups
10 chest to deck push ups
15 pause OH wall squat - 3 count in bottom

Ready
5 minutes foam roll
5 minutes floor stretch

Strength
Snatch grip deadlift
5x5 at 120%

Metcon
Double unders
50-40-30-20-10
Burpees
25-20-15-10-5

Thursday 12, July 2018

Warm up
100 double unders (people PRACTICE)
Then 3x
5 Strict pull ups
10 chest to deck push ups
15 pause OH wall squat - 3 count in bottom

Ready
7 minutes Downa nd back AMRAP
Duck walk
Banded side step
Inch Worms - down only focus on hamstring pull
10 Good mornings - banded or bar - HIPS BACK

Strength
Back Squat
5@70/75/80/85

Push Press
5@70/75/80/85

Metcon
6 min AMRAP
10 wall balls 20/14lb
5 box jumps 24/20in

Rest 2 minutes

6 min AMRAP
5 HSPU
10 toes to bar
PUSH!!!

Wednesday 11, July 2018

Warm up
100 double unders (people PRACTICE)
Then 3x
5 Strict pull ups
10 chest to deck push ups
15 pause OH wall squat - 3 count in bottom

Ready
10 minutes AMRAP
1 minute third world squat
20 legs swings front to back side to side each leg
10 PVC dislocates
10 Banded shoulder stretch

Strength
Clean and Jerk - CATCH IN THE HOLE
3@70/75/80/85% of your 1 rep max
then 3 at your perceived 3 rep max for today
IS NOT TOUCH AND GO
Set and reset and Explode

Metcon

10x

1 minute on the rower 17/15 calories

1 minute push ups - max reps

score = how many rounds you met the calorie goal

Tuesday 10, July 2018

Warm up
100 double unders (people PRACTICE)
Then 3x
5 Strict pull ups
10 chest to deck push ups
15 pause OH wall squat - 3 count in bottom

Ready
10 min Led by coach
5 minutes Partner stretches - think pull up bar shoulders - seated row stretch
5 minutes Wall stretch

Strength
Snatch grip high pull 5x3 at 75%
Clean high pull 5x3 at 100%

Metcon
8 x 2 minute rounds
4 deadlifts
3 hang cleans
2 jerks
1 back squat
***Add weight each round - last round should be jerk max

Monday 9, July 2018

Warm up
100 double unders (people PRACTICE)
Then 3x
5 Strict pull ups
10 chest to deck push ups
15 pause OH wall squat - 3 count in bottom

 Ready
7 minute
Shoulder warm up/mobility

Strength

Snatch

3 reps at 70/75/80/85 then 3 reps at your heavy weight for today

DOES NOT need to be touch and go

Catch in the hole

Metcon

12 min ascending ladder

KB clean to each side

Swing

Goblet squat

24/16kg

Start with 1 of each then 2, then 3, and up until time is up - score is last full completed round

Friday 6, July 2018

Warm up
500m row
3x
5 Strict pull ups
10 chest to deck push ups
15 Over Head Wall squats (you guys should rock at all these moves now)

Ready
6 minute
Hollow Rock

Strength
Back Squat
5@65/70/75/80%

Push Press
5@65/70/75/80%

Metcon
7x
7 push press 60/40kg
21 double unders
7 front rack lunges e/s 60/40kg

Thursday 5, July 2018

Warm up
500m row
3x
5 Strict pull ups
10 chest to deck push ups
15 Over Head Wall squats (you guys should rock at all these moves now)

Ready
6 min plank

Strength
Clean and Jerk
3@65/70/75/80%
Then 3 at your max today

Metcon
14 min EMOM
5 up downs
100m sprint

Wednesday 4, July 2018

Happy 4th - enjoy your day!

Tuesday 3, July 2018

Warm up
500m row
3x
5 Strict pull ups
10 chest to deck push ups
15 Over Head Wall squats (you guys should rock at all these moves now)

Ready
6 minutes
Flutter kick - try to keep shoulders off the ground as well

Strength
Snatch
3 reps at 65/70/75/80% of your max (ALL IN THE HOLE)
then 3 at YOUR max for today

3x
400m run
12 C2B pull ups
9 snatch 60/42.5kg

Monday 2, July 2018

Warm up
500m row
3x
5 Strict pull ups
10 chest to deck push ups
15 Over Head Wall squats (you guys should rock at all these moves now)

Ready
6 minute
Mountain climbers - foot flat by hand

Strength
Snatch grip deadlift
5x5 at 120%

Metcon
Fight Club
3x 1 minute each move
Thrusters 42.5/30kg
Power cleans 42.5/30kg
Box jump overs 24/20in
Pull ups
Calories bike/row
Rest
Score = total reps
Compliments Comp Train

Friday 29, June 2018

Warm up
400m run
3x
5 Strict pull ups
10 push ups
15 Wall squats - DEPTH

Ready
20 GHD sit ups
30 ab mat sit ups
40 leg raise with hip hike

Back Squat
3x5 65/70/75%

Push Press
3x5 65/70/75%

Metcon
4 min MAX REP back squats 80/60kg
2 min rest
4 min MAX REP front squats 70/50kg
2 min rest
4 min MAX REP Over head squats 60/40kg

Thursday 28, June 2018

Warm up
400m run
3x
5 Strict pull ups
10 push ups
15 Wall squats - DEPTH

 Ready
50 banded evil wheels - use thicker band than Tuesday

Snatch High Pull 75%
5x3

Clean High Pull 100%
5x3

Metcon
15 min AMRAP
COUNTING BY 3’s
50m run
3 KB swings 24/16
3 goblet squats 24/16
Increase by 3 reps each round - run stays at 50m
1 full round = 1 rep

Wednesday 27, June 2018

Warm up
400m run
3x
5 Strict pull ups
10 push ups
15 Wall squats - DEPTH

Ready
3x
15 v-outs
15 starfish
15 hollow rocks

Snatch
3x3 60/70/75% then 3 max weight for YOU for the day


Metcon
20 min EMOM
2 deadlifts
2 power cleans
2 jerks
80/60
***bar must return to the ground on the second deadlift to start your 1st clean from the ground (good try everyone)

Tuesday 26, June 2018

Warm up
400m run
3x
5 Strict pull ups
10 push ups
15 Wall squats - DEPTH

Ready
50 banded evil wheels
Band around upright - then bar through to middle *fight the resistance

Snatch grip deadlift
5x5 at 120% of your snatch max

Metcon
3x
100 double unders
21 Wall balls 20/14lb
15 burpees
9 C2B pull ups

Monday 25, June 2018

Warm up
400m run
3x
5 Strict pull ups
10 push ups
15 Wall squats - DEPTH

Ready
6 min plank
1st drop = time
Continue to hold for full time

Clean
3x3 at 65/70/75% of 1 RPM
then 3 at your max for today

Jerk
3x3 at 65/70/75% of 1 RPM

Metcon
14 min EMOM
5 burpees
100m SPRINT