Thursday 7, February 2013

Skill:

Pistol squats
4x10 each leg

Strength:

OHS

3-3-3-3-3

Stabilizer:

3x10 glute ham leg raises

Metcon:

30 HSPU
40 Pull ups
50 KB swings 24/16kg
60 Sit ups
70 burpees

*** as Coach Adam eloquently put this is not my program, there is 69 burpees too many. :-)

Wednesday 6, February 2013

Skill:

HSPU

Advanced - 3 x AMRAP full ROM
Intermediate - 3x10 as full ROM as possible
Beginner - 3xME handstand hold

Strength:

Deadlifts

5-5-5-3-2-5

Stabilizer:

4 min AMRAP Hollow rocks

Metcon:

8 min AMRAP
8 toes 2 bar
10 box jump overs (jump all the way over the box)
12 KB swings 24/16kg

2 min rest

8 min AMRAP
10 jumping squats 20/10kg
10 hand release push ups

Tuesday 5, February 2013

Skill:

Ring dips

Advanced - 4x10 no band no breaks
Intermediate - 3xME no band
Beginner - 3xME with a band

Strength:

Snatch:

3-3-3-3-3
or
1-1-1-1-1-1-1

Stabilizer:

1 pass gym length butt walkers

Metcon:

15 thrusters 60/40kg
200m run
20 thrusters 42.5/30kg
400m run
30 thrusters 30/20kg
800m run

Thanks Derek!

Love THIS!

Monday 4, February 2013

Skill:

Snatch balance - weighted
3-3-3-3-3

Strength:

Back squats

5-5-5-3-2-5

Stabilizer:

Butt walks

Metcon:

Thanks to Coach T for our monday WOD'S

7x

7 OHS 60/40kg
7 C2B pull ups
7 Box jumps 30/24in
7 burpees

Saturday 2, February 2013

Ahhhh the joys of Saturday and giving me toooo much time to think of routines for us to do!  So, this was an old bodybuilding circuit I did, but remember with that you get to use those handy dandy machines and all that good stuff. translating it to BBCF style of training was not only awesome, but a ASS KICKER, and with that being said we had to cut it from 6 to 4 rounds!

6x o.k. make it 4x

A.
10 hand release push ups
10 pull ups
10 jumping squats 20/10kg
10 ring rows
10 jumping lunges - 5 to each side

B.
10 push press
10 SDHP
10 Squat cleans
10 Push jerk
10 Deadlifts
10 Thrusters

You cycle through circuit A then to Circuit B and we do this 6, o.k.,o.k., 4 times. The weight for circuit B needs to be heavy enough to stress the system, but light enough to maintain form and intensity. For instance I used 40kg for everything but deadlifts I did 70kg for those.

Friday 1, February 2013

Holy cow it is February all ready!!!

Skill:

O.K. guys I need 4 bar muscle ups by 4 different people TODAY! ;-0 I don't even remember what we bet, but I don't wanna pay up. LOL

Strength:

Deadlifts

5-5-5-3-2-5

Stabilizer:

3x10

GHD weighted sit ups

Metcon:

800m run
3x
10 pull ups
20 push ups
30 squats
then finish with
800m run

Thursday 31, January 2013

Skill:

Told you - Derek and i had a bet 5 of you would get bar muscle ups by the end of the week. I am down by 4 :-)

Strength:

Bench press

5-5-5-3-2-5

Stabilizer:

30 total push up with knee pull to opposite shoulder... Left knee to right shoulder, right knee to left shoulder and that = 1

Metcon:

10 min EMOM

2 snatch
3 OHS
78-80% 1 rep max of more than likely your OHS