Friday 15, March 2019

Warm up
Coach led

Ready
2x
25 star fish
25 hollow rocks
25 two count bicycles

Strength
20 min EMOM- 10 rounds
Odd - Strict press 8 + 8 push press
Even - 15 med ball slams

Metcon
5x EMOM - 15 min total
Min 1 12 toes to bar
Min 2 12 OHS 60/42.5kg
Min 3 12 hang cleans 60/42.5kg

Thursday 14, March 2019

Warm up
Coach led

Ready
50 Double KB sit ups

Strength
20 min EMOM - 10 rounds
Odd - 8 deadlifts
Even - 10 burpees

Metcon
12 min AMRAP
10 thrusters 42.5/30kg
10 bar over burpees

Wednesday 13, March 2019

Warm up
Coach led

Ready
100 one & half sit ups

Strength
20 min - 10x EMOM
Odd - clean and jerk 5
Even - windshield wipers 15e/s

Metcon
15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
Assault bike cal
KB swings 32/24kg
Rower cal
Goblet squats 32/24kg

Tuesday 12, March 2019

Warm up
Coach led

Ready
2x
25 evil wheels
25 v-ups

Strength
Odd - 10 floor press + 5 push ups
Even - 10 Strict pull ups

Metcon
15 min AMRAP
10 push press 60/40kg
50 double unders
10 back squats 60/40kg

Monday 11, March 2019

Warm up
Coach led

Ready
2x
25 starfish
25 hollowrocks
25 sit-ups

Strength
EMOM 20 mins
Odd - 7 Back squats
Even - 20 jump squats

Metcon
19.3ish
200 ft OH walking lunges 50/35lb
50 box step ups with dumbbell
50 Strict HSPU
200 ft handstand walk or OH walking lunges

Friday 8, March 2019

Warm up
Coach led

Ready
25 toes to bar
25 star fish

 Strength
9x - 18mins
Odd - Deadlifts 8
Even - Med ball slams 15

Metcon
10x 90 second work
3 wall walks
5 HSPU
7 burpees

Thursday 7, March 2019

Warm up
Coach led

Ready
Oly warm up

Strength
9x -18 mins
Odd - Clean and jerk 5
Even - Evil wheels 15

Metcon
7x
7 pull ups
14 front squats 60/40kg
21 box jumps

Wednesday 6, March 2019

Warm up
Coach led

Ready
50 evil wheels
50 hollow rocks
50 bicycles

Strength
9x - 18 mins
Odd - Snatch 5
Even - Burpees 10

Metcon
Row - max effort - 1 min rest between
500-400-300-200-100-200-300-400-500m

Tuesday 5, March 2019

Warm up
Coach led

Ready
2x
25 star fish
25 hollow rocks
25 bicycles

Strength
9x 18 mins
Odd - 7 back squats
Even - 20 jump squats

Metcon
9-15-21-27-21-15-9
Assault bike calories
DB thrusters 50/35lbs

Monday 4, March 2019

Warm up
Coach led

Ready
50 evil wheels
50 star fish

Strength
9x 18 mins
Odd - 8 Strict press + 4 push press
Even - 10 Strict pull ups

Metcon
19.2 or 16 min AMRAP

Friday 1, March 2019

Warm up
100 double unders
Olympic warm up

Ready
50 evil wheels
50 v-ups

Strength
8x - 16 min EMOM
Odd - 5 clean and jerks
Even - 10 burpees

Metcon
5x
100m sprint
5 burpees
100m spring
10 push ups
100m sprint
15 mountain climbers

Thursday 28, February 2019

Warm up
400m run
3x
10 push ups
10 pull ups - Strict
10 plate raises

 Ready
10 min AMRAP
25 Superman’s
25 hollow rocks
25 star fish

Strength

8x - 16 mins

Odd 10 floor press + 5 push ups

Even 10 Strict pull ups

Metcon

100 KB swings Russian

100 KB clean and jerks

100 KB swings American

Wednesday 27, February 2019

Warm up
500m row
7 min AMRAP
30 step ups - focus on drive not speed
20 air squats
10 lunges

 Ready
50 evil wheels
50 star fish

Strength
8x 16 min EMOM
Odd - 7 back squats
Even - 20 jump squats

Metcon
5x
15 cal assault bike
10 burpee box jump
5 HSPU

Tuesday 26, February 2019

Warm up
100 double unders
3x
10 pull ups
10 OHS
10 push ups

Ready
100 one and half sit ups
100 bicycles

Strength
8x - 16 min EMOM
Odd - 8 Strict press + 4 push press
Even - 15 med ball slams

Metcon
16 min AMRAP
8 front squats 42.5/30kg
12 hang cleans
16 ring dips - Double is modify