Wednesday 8, November 2017

WARM UP
1000m row
3x
10 chin ups - 3 second hold over bar each rep
10 push ups - 3 second hold in bottom each rep
10 OHS

 READY
6 min EMOM
even min sots press
odd min cuban press

STRENGTH
Over Head Squats
3-3-3+
Strict Press
3-3-3+

METCON
4x HELEN
400 meter run
21 KB swings 24/16
12 pull ups
* 5 min to complete each round
* 20 min time cap
* 50 BURPEES IF YOU MISS A ROUND

Tuesday 7, November 2017

Warm up
1000m row
3x
10 chin ups - 3 second hold over bar each rep
10 push ups - 3 second hold in bottom each rep
10 OHS

Ready
6 minute EMOM
1 min wall balls 20/16lb
1 min duck walk

Strength
Cycle 4 Week 2
Back Squat
3-3-3+ @ 70/80/90% of your 90%

Metcon
3x
30 walking lunges -
front rack weight is 50/30
back rack weight 60/40
10 C2B pull ups

Monday 6, November 2017

Warm up
1000m row
3x
10 chin ups - 3 second hold over bar each rep
10 push ups - 3 second hold in bottom each rep
10 OHS

Ready
6 min EMOM
1 min banded palms up front raise
1 min banded side lateral raise

Strength
Snatch
3-3-3-3-3
Catch in hole
Add weight

Metcon
10x
10 thrusters 42.5/30kg
10 bar over burpees
10 calorie airdyne

Friday 3, November 2017

Warm Up
400 meter run
3x10
pullups
push ups
pvc ohs

Body Ready
6 Min EMOM
Even - box step ups
Odd - ring rows


Strength
Cycle 4 week 1
Deadlift
5-5-5+ at 65/75/85% of 90% of your 1RPM
If you have been on the cycle, you are adding another 5KG to your ORIGINAL 1 rep max for a total of 15KG now - IF you found your max last week, you are going off that number

Metcon
30-20-10
Hang clean and jerks 50/35
200 meter sprints
* around small building

* 12 min time cap

Thursday 2, November 2017

Warm Up
400 meter run
3x10
pullups
push ups
pvc ohs

Body Ready
6 Min EMOM
Even- banded face pulls
Odd- Banded Push downs

Strength
Cycle 4 week 1
Strict Press
5-5-5+ at 65/75/85% of 90% of your 1RPM
If you have been on the cycle, you are adding another 2.5KG to your ORIGINAL 1 rep max for a total of 7.5KG now - IF you found your max last week, you are going off that number

Metcon
25-20-15
Kb Snatch 24/16 (*each hand)
Front Squat 80/60

Wednesday 1, November 2017

Warm Up

400 meter run
3x10
pullups
push ups
pvc ohs

Ready

6 Min EMOM
Even - double KB lunge
Odd - OH lunge with bar of your choosing

Strength

Cycle 4 week 1
Back Squat
5-5-5+ at 65/75/85% of 90% of your 1RPM
If you have been on the cycle, you are adding another 5KG to your ORIGINAL 1 rep max for a total of 15KG now - IF you found your max last week, you are going off that number

Metcon

30-20-10
Air dyne calories - double
Thrusters 42.5/30kg
Double unders - triple

Tuesday 31, October 2017

Warm Up

400 meter run
3x10
pullups
push ups
pvc ohs

Ready

6 min EMOM
Even - hold the bottom of a Push up
* 3 burpees each time you fail
Odd - bear crawl
* 3 burpees if you stop/knees touch ground

Strength

Cycle 4 week 1
Bench Press
5-5-5+ at 65/75/85% of 90% of your 1RPM
If you have been on the cycle, you are adding another 2.5KG to your ORIGINAL 1 rep max for a total of 7.5KG now - IF you found your max last week, you are going off that number

Metcon

Crossfit Linchpin Test 3
3x
21 wallballs 20/14
14 Handstand push ups
7 Deadlifts 140/90kg

Monday 30, October 2017

Warm Up

400 meter run
3x10
pullups
push ups
pvc ohs

Ready

6 Min EMOM
Even-Hollow rocks
Odd-sit ups

Strength

5x3 Squat Cleans
* must catch in the hole*

Metcon

21-15-9
MANMAKERS!!!! (HAHAHAHA!!!) 30lb/15lb
Burpee pullups ( Thanks Neil for giving me this idea while warming up!)
22 min time cap