Thursday 9, April 2015

Warm up:

you know it

Stabilizer:

150 bicycles

Skill:

Rope climb

Strength:

Bench press
5-5-5 warm up
5-5-5+

Metcon:
7x
1 min work
1 min rest

1 min of work you must complete
10 KB swings - HEAVY
5 KB cleans each side - medium to heavy
5 KB snatch each side - medium

***Every round not completed is a 10 burpee penalty

Wednesday 8, April 2015

Warm up:

Coaches choice

Stabilizer:

150 flutter kicks

Skill:

Rope climb

Strength:

Deadlifts
5-5-5 warm up
5-5-5+ 65/75/85%

Metcon:

Tabata
24 rounds of 20 seconds work, 10 seconds rest of
Thrusters 42.5/30kg
KB cleans 24/16kg - each side

Tuesday 7, April 2015

Warm up:

Coaches choice

Stabilizer:

100 v-twists

Skill:

Rope climbs

Strength:

Strict press
5-5-5 warm up
5-5-5+

Metcon:
6x 2 min AMRAP
20 KB swings 32/24kg
10 KB press 24/16kg - can be double KB's
30 second rest between rounds

Monday April 6, 2015

Warm up:

This week is first coach in choice of the warm up.

Stabilizer:

4x10 iso lever hold on the bar

Skill:

Rope climbs

Strength:

Week 1 Cycle 1 Phase 4

***ADD 2.5 kg to your upper body lifts from your LAST one rep max
***ADD 5 kg to your lower body lifts from your LAST one rep max

Back squats
5-5-5 warm up
5-5-5+ @ 65/75/85% of your 90% of your 1 rep max

Metcon:

400m run
20-18-16-14-12-10-8-6-4-2
KB swings
Goblet squats
KB OH sit ups

200m run after the set of 10
400m run to finish the workout

Sunday 5, April 2015

Happy EASTER!!!!!

If you were one of the few that came in today, we kicked some ass

7x
5 min rounds
AMRAP of
3 clusters 42.5/30kg
6 push ups
9 air squats
1 min rest

Friday 3, April 2015

Warm up:

6 mins
500m row then AMRAP
10 jump squats
10 wall balls

Stabilizer:

100 v-twist weighted

Skill:

You are using it today!

Strength:

Snatch
2-2-2-2-2-2

Metcon:

4x
25 KB swings
10 pistol squats each side
15 doubl unders
5 KB snatch each side
200m sprint

Thursday 2, April 2015

Warm up:

4 minutes
1 deadlift
1 hang clean
1 thruster

Stabilizer:

5 min max reps

Skill:

Pistol squats

Strength:

Front squats
7-7-5-5-3-3

Metcon:

21 front squats 80/60kg
21 burpees
21pull ups
15 thrusters 60/42.5kg
15 burpees
15 pull ups
9 back squats 80/60kg
9 burpees
9 pull ups

Wednesday 1, April 2015

Oh it is that day of practical jokes and pranks galore.

Tried thinking of something in here to do as a prank, but was scared whatever I wrote on the board you would walk in, see it, think, that lady is insane, and either walk out, or start the WOD. So, no jokes here, just a good workout hour for you.

Warm up:

7 mins on the clock
400m run
Then the remainder of your time
Box step ups - weighted
light weights, mid sized box for you

Stabilizer:

150 sit ups

Skill:

Pistol squats - try them with a band - ask a coach for this move (sweet idea Coach Markus)

Strength:

Sumo deadlift
7-7-7-7-7

Metcon:

16 minutes
Odd minutes - max rep ring push ups
Even minutes - 5 deadlifts
     Beginner: 60/40kg
     Intermediate: 80/60kg
     Advanced: 102.5/80kg