Thursday 4, August 2016

Warm up:

3x
1 minute
Jump rope
High knees
Butt kickers
Karaoke
Skipping

Skill/Stabilizer:

10 minutes mobility

Strength:

Deadlifts

15 minutes to establish 1 rep max

Metcon:

50 in the Clip

50 burpee clean and jerks 42.5/30kg

Wednesday 3, August 2016

Warm up:

3x
1 minute
Jump rope
High knees
Butt kickers
Karaoke
Skipping

Skill/Stabilizer:

2x

40 pistol squats

40 mountain climbers

Strength:

Strict press

15 minutes to establish a 1 rep max

Metcon:

10 minute AMRAP

15 box jumps

10 pull ups

5 front squats 52.5/42.5kg

Tuesday 2, August 2016

Warm up:

3x
1 minute
Jump rope
High knees
Butt kickers
Karaoke
Skipping

Skill/Stabilizer:

50 hang snatch - coached and cued by lead coach
Light bar or PVC pipe

Strength:

Back Squats

15 minutes to establish 1 rep max

Metcon:

8 deadlifts
40 GHD sit ups
80 double unders
80 wall balls
8 deadlifts 

Monday 1, August 2016

Warm up:

3x
1 minute
Jump rope
High knees
Butt kickers
Karaoke
Skipping

Skill/Stabilizer:

2x
40 pistol squats
40 sit ups

Strength:

12 min EMOM
3 hang cleans
3 jerks

Metcon:

5x
50 Double unders
15 Dumbbell squat cleans 45/35lb
15 burpees

Wednesday 13, July 2016

Warm up:

200m run backwards
then 3x
10 OHS
10 PVC dislocates
10 push ups

Skill:

50 one and a half sit ups

Strength:

OHS
4 rounds
3 minutes
15+ reps every round 40/30kg

Metcon:

20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1

Push ups - hand release
100m sprint after each

Tuesday 12, July 2016

Warm up:

200m run backwards
then 3x
10 OHS
10 PVC dislocates
10 push ups

Skill:

100 plank jacks

Strength:

4x 3 minute rounds
Back Squatss
15 reps + every round 60/50kg

Metcon:

100 Double unders
75 KB swings 24/16kg
50 burpees
75 KB swings
100 double unders

Monday 11, July 2016

Warm up:

200m run backwards
then 3x
10 OHS
10 PVC dislocates
10 push ups

Skill:

100 side planks

Strength:

Front squats
4x3 minute rounds
15 reps every 3 minutes at least 60/40kg

Metcon:

5x
400m run
30 sit ups - weighted
15 deadlifts 102.5/80kg

Thank you for understanding

This move is amazing for all of us, but ahhhh it is rough!

It will be so amazing when we are all done though!