Friday 15, February 2019

Warm up
Coach led

Ready
6 min plank hold

Strength
14 min EMOM
Odd - 7 back squats 70%
Even - 10 Strict pull ups

Metcon
5x
10 pull ups
20 push ups
30 air squats
40 double unders

Thursday 15, February 2019

Warm up
Coach led

Ready
5x
5 HSPU
30 second handstand hold
5 HSPU

Strength
14 min EMOM
Odd - 8 Strict press
Even - 16 med ball slams

Metcon
10x
10 push press 60/42.5kg
5 toes 2 bar
10 box jumps

Wednesday 13, February 2019

Warm up
Coach led

Ready
5x
10 toes to bar
10 double KB sit ups

Strength
14 min EMOM
Odd - 10 floor press 60/40 + 5 push ups
Even - 10 burpees

Metcon
10 x 2 minute rounds
10 KB deadlifts
15 KB goblet squats
20 KB swings
32/24kg

Tuesday 12, February 2019

Warm up
Coach led

Ready
50 evil wheels
25 seated floor press 30/20kg

Strength
14 min EMOM
Odd - 5 clean and jerks
Even - 35 hollow rocks - weighted if you can

Metcon
16 min AMRAP
First 10 mins
12 single arm DB push press 50/35lb e/s
8 burpees over DB
Last 6 mins
24 double unders
8 burpees

Monday 11, February 2019

Warm up
Coach led

Ready
2x
25 Superman’s
25 star fish
25 hollow rock

Strength - week two of our endurance cycle
14 min EMOM
Odd - 10 deadlifts 65%
Even - 20 Wall balls 20/16lb

 Metcon
200m run (250m row)
Rest the amount of time it took to complete
400m run (500m row)
Rest the amount of time it took to complete
600m run (750m row)
Rest the amount of time it took to complete
800m run (1000m row)
Rest the amount of time it took to complete
1200m run (1500m row)
Rest the amount of time it took to complete
1600m run (2000m row)

Friday 8, February 2019

Warm up
Coach led

Ready
2x
25 hollow rocks
25 v ups
25 star fish

Strength
14 min EMOM
Odd 8 strict press 60-70%
Even 10 burpees

Metcon
50 burpee pull ups
Or
50 burpee box jumps

Thursday 7, February 2019

Warm up
Coach led

Ready
Snatch warm up

Strength
14 min EMOM
Odd 5 snatch catch in hole
Even 15 evil wheels

Metcon
5x
35 double unders
7 KB snatch e/s AHAP
14 KB swings 32/24kg

Wednesday 6, February 2019

Warm up
Coach led

Ready
25 v-ups
25 star fish
25 hollow rock

Strength
14 min EMOM
Odd 5 clean and jerks - perfect form in the hole
Even
12 med ball slams

Metcon

20 min EMOM

Odd max rep push ups

Even 10 thrusters 42.5/30kg

Tuesday 5, February 2019

Warm up
Coach led

Ready
20 strict chin ups
20 elevated ring rows

Strength
EMOM 14 mins
Odd 10 deadlifts 60%
Even 10 HSPU as strict as you can

Metcon
2-3x Running
1 min at each
60-70-80-90-100% recover and back down = 1 complete round

Monday 4, February 2019

Warm up
Coach led

Ready
20 Strict Pull ups
20 HSPU

Strength - We are starting a six week endurance cycle - oh this will be fun!
14 min EMOM
Odd 7 back squats 70%
Even 7 jumping lunges e/s

Metcon
5x
8 front rack lunges 60/42.5kg
12 power cleans
16 box jumps 24/20in

Friday 1, February 2019

Warm up
Coach led

Ready
3x
1 minute
Super hold
Plank
Hollow hold

Strength
Deadlift
5-5-5-5-5

Metcon
15 Min AMRAP
200m run
10 push press 60/42.5kg
10 back squats 60/42.5kg

Thursday 31, January 2019

Warm up
Coach led

Ready
50 evil wheels

Strength
Clean and Jerk
3-3-3-3-3-3-3

Metcon
12 min AMRAP
10 Single arm OH KB lunge - goblet squat 24/16kg
1 rep = lunge/lunge/squat
10 HSPU

Wednesday 30, January 2019

Warm up
Coach led

Ready
50 ring dips

Strength
Back Squat
5-5-5-5-5
80%

Metcon
50 in the clip
50 burpee clean and jerks 42.5/30kg

Tuesday 29, January 2019

Warm up
Coach led

Ready
15 rope climbs

Strength
Turkish Get ups

Metcon
10 Strict pull ups
20 Strict push ups
30 Air squats
2000m row
15 Strict pull ups
30 Strict push ups
45 Air squats
1000m row
20 Strict pull ups
40 Strict push ups
60 air squats
500m row

Monday 28, January 2019

Warm up
Coach led

Ready
2x
25 star fish
25 v-ups
25 hollow rocks

Snatch
Max

Metcon
Fight Gone Bad
Three rounds for time of:
Wall-ball 20/16 (Reps)
Sumo deadlift high-pull 35/25kg(Reps)
Box Jump 20 in (Reps)
Push press 35/25kg(Reps)
Row (Calories)
Rest
Score = total reps every round

Friday 25, January 2019

Warm up
Coach led

Ready
2x
25 evil wheels
25 side plank pulses e/s
25 star fish

Strength
Overhead Squat
Find your 1 rep max

Metcon
Jackie
For time:
1000m Row
50 Thruster (45lbs)
30 Pull-ups

Thursday 24, January 2019

Warm up
Coach led

Ready
Clean progression

Strength
Clean and Jerk
Find your 1 rep max
*** Will catch in hole

Metcon
Nancy
5 Rounds for time:
400m run
15 Overhead Squats (95lbs)

Wednesday 23, January 2019

Warm up
Coach led

Ready
2x
25 super mans
15 toes to bar
25 hollow rocks

Strength
Deadlift
Find your 1 rep max

Metcon
Annie
50/40/30/20/10 rep rounds for time:
Double-unders
Situps

Tuesday 22, January 2019

Warm Up
Coach led

Ready
2x
25 star fish
25 hollow rocks
25 v-ups

Strength
Shoulder Press
Find your 1 rep max

Strength
Push Press
Find your 1 rep max

Metcon
Cindy
20 min AMRAP
5 pull-ups
10 pushups
15 squats

Monday 21, January 2019

Warm up
Coach led

Ready
7x
45 second front rack hold standing 110% you used for Hatch
15 second recovery

Strength
Front Squat
Find a 1 rep max
20 mins
Warm up - light - medium - singles
5-5-3-3-1-1-1

Metcon
Helen
3 rounds for time:
400m run
21 KB swing 24/16kg
12 Pull-ups