Tuesday 11, December 2018

Warm up
Coach led

Ready
100 ab May sit ups
Squat warm up

Strength
Hatch squat
Week 9 Day 1

Metcon
10 min EMOM
10 Wall balls 20/16lb
5 floor press 60/42.5

Monday 10, December 2018

Warm up
Coach led

Ready
Set up for WOD

Strength
Is the WOD

Metcon
Operation Rock and Roll
10,000 lb deadlift
7,500 lb power clean
5,000 lb push press
Pick a doable weight for each and complete the number of reps to get to that weight
Must complete each move before moving on
Example
DL 70kg = 64 reps
PC 50kg = 63 reps
PP 40kg = 57 reps

1.5 mile run or row after

Friday 7, December 2018

Warm up
Coach led

Ready
Same as Tue

Strength
Hatch
Week 8 Day 2

Metcon
20 min AMRAP
10 KB snatch right arm - AHAP
5 burpees
10 KB snatch left arm
5 burpees
10 KB OH walking lunge right side - AHAP
5 burpees
10 KB OH walking lunge left side
5 burpees

Thursday 6, December 2018

Warm up
Coach led

Ready
50 mountain climbers
50 flutter kicks
50 opposite arm toe touch
25 each side

Strength
Clean and Jerk
65-70-75-80-85%
2 x 2+1
Catch in hole
Rest after the each movement for optimum strength

Metcon
Treadmill sprints
1 min at 60-70-80-90-100% of MAX perceived exertion
3 min recovery (jog)
1 min at 100-90-80-70-60% of MAX perceived exertion
Log your 100% in the notes :-)

Wednesday 5, December 2018

Warm up
Coach led

Ready
20 double KB sit ups
20 crunches

Strength
Snatch
65-70-75% x 3 reps
80-85% x 2 reps
Catch in hole
Do not touch and go

Metcon
15 min EMOM
8 cal bike
4 Dumbbell clean and jerk 50/35lb
* can do all to one side before switching

Tuesday 4, December 2018

Warm up
Coach led

Ready
3x
10 HSPU or 30 second hold
10 wall walks up and down

Strength

Hatch Squat

Week 8 day 1

Metcon
6 x 2 min EMOM
10 toes 2 bar
30 double unders
10 hang cleans 60/42.5kg

Monday 3, December 2018

Warm up
Coach led

Ready
3x
1 min plank
1 min plank jacks

Strength
Sumo Deadlift
5-5-5-5-5
Add weight every round

Metcon
21-15-9
Deadlift 60/40kg
Shoulder to overhead 40/30kg
400m run
15-12-9
Deadlift 70/50kg
S2OH 50/40kg
400m run
12-9-6
Deadlift 80/60kg
S2OH 60/50kg
400m run

Friday 30, November 2018

Warm up
Coach led

Ready
50 double KB sit ups
50 weighted sit ups

Strength
Hatch Squat

Metcon
5x
15 pull ups
15 thrusters 42.5/30kg