Friday 18, January 2019

Warm up
Coach led

Ready
2x
25 bicycles
25 flutter kicks - 4 count
25 star fish

Strength
Hatch Squat
Last Day

Metcon
EMOM 15 mins
Min 1-4-7-10-13
10 HSPU - 25 double unders
Min 2-5-8-11-14
5 pistol squats e/s - 25 double unders
Min 3-6-9-12-15
10 C2B pull ups - 25 double unders

Thursday 17, January 2019

Warm up
Coach led

Ready
20 Strict chin ups
20 Strict HSPU

Strength
Power cleans
3-3-3-3
Squat cleans
3-3-3-3

Metcon
5x
10 Double KB deadlifts 32/24
15 Double KB hang squat cleans
20 Double KB push press

Wednesday 16, January 2019

Warm up

Coach led

Ready

5 min AMRAP

10 toes 2 bar

10 GHD

10 supermans

Strength

Deadlift

5-5-5-5-5

Metcon

Sprints

2-3x

1 minute

60-70-80-90-100%

Recover

100-90-80-70-60%

= 1 round

Tuesday 15, January 2019

Warm up
Coach led

Ready
Core Circuit
2x
25 star fish
25 v-ups
25 hollow ups

Strength
Hatch Squat
Last week

Metcon
12 min AMRAP
increase reps every set
1 pull up
2 push ups
3 air squats
next set
2-3-4 etc

Monday 14, January 2019

Warm up
Coach led

Ready
20 Strict HSPU
20 Strict pull ups

Strength
Snatch
2-2-2-2-2-2-2

Metcon
21 thrusters 42.5/30kg
21 burpees
1000m row
15 thrusters
15 burpees
1000m row
9 thrusters
9 burpees
1000m row

Friday 11, January 2019

Warm up
Coach led

Ready
Kettlebell fun

Strength
Hack Squat
Week 11 day 2
OR MAKEUP

Metcon
15x
45 second sprint
15 second recovery

Thursday 10, January 2019

Warm up
Coach led

Ready
20 Strict HSPU
20 Strict chin ups

Strength
Strict press
3-3-3-3
Push press
5-5-5-5

Metcon

14 min AMRAP

12 goblet squats

24 KB swings

48 double unders 

28/20kg

Wednesday 9, January 2019

Warm up
Coach led

Ready
Ab circuit led by coach

Strength
Deadlift
5-5-5-5-5

 Metcon
20 min EMOM
Odd - 20 wall balls 20/16lb
Even - 10 DB or KB deadlifts 85/65lb or AHAF/32kg each hand

Tuesday 8, January 2019

Warm up
Coach led

Ready
Ab circuit

Strength
Hatch Squat Week 11 Day 1

Metcon
**** if you have time left or are not fatigued after squats
Remaining time
Tabatta rower or bike

Monday 7, January 2019

Warm up
Coaches choice

Ready
20 Strict HSPU
20 Strict pull ups
Mix it up as needed

Strength
Power cleans
3-3-3-3
Strength cleans
3-3-3

Metcon

Tabatta Something Else

8 rounds per movement 

20 second work 10 second rest

Pull ups

Push ups

Air squats

Ab May sit ups

Friday 4, January 2019

Warm up
Coach led

Ready
Abs - coaches choice

Strength
Hatch Squat WEEK 6 DAY 2
Or catch up to week 10 we will start week 11 AFTER the New Year

Metcon
100 double unders then
10 min AMRAP
10 HSPU
10 Pistol e/s
10 Pull ups
then after 10 minutes
100 double unders

Thursday 3, January 2019

Warm up
Coach led

Ready
Coaches choice

Strength
Deadlift
5-5-5-5-5

Metcon
800m run (buy in)
12 x
30 sec SPRINT
15 sec recovery

Wednesday 2, January 2019

Warm up
Coach led

Ready
Abs

Strength
Hatch Squat WEEK 6 DAY 1
Or catch up to week 10 we will start week 11 AFTER the New Year

Metcon
4x
10 push press 60/40kg
10 hang cleans
10 RDL
400m run

Monday 31, December 2018

 Metcon
Bringing in in the New Year with
1000 partner wall balls
*ball hits floor 10 burpees each 20/16lb

Friday 28, December 2018

Warm up
Coach led

Ready
Dealers choice

Strength
Hatch Squat WEEK 5 DAY 2
Or catch up to week 10 we will start week 11 AFTER the New Year

Metcon
12 min AMRAP
20 KB swings - American
20 KB OH lunges - 10 each side - 1 KB up, 1 at side

Thursday 27, December 2018

Warm up
Coach led

Ready
Abs - athletes circle

Strength
Deadlift
5-5-5-5-5

Metcon
10x
10 Devil press 50/35lb
10 burpees

Wednesday 26, December 2018

Warm up
Coach led

Ready
Abs coach's choice

Strength
Hatch Squat - WEEK 5 DAY 1
Or catch up to week 10 we will start week 11 AFTER the New Year

Metcon
EMOM to finish 150 wall balls
10 cal on the rower
Remainder of the minute wall balls 20/14lb