Wednesday 30, January 2019

Warm up
Coach led

Ready
50 ring dips

Strength
Back Squat
5-5-5-5-5
80%

Metcon
50 in the clip
50 burpee clean and jerks 42.5/30kg

Tuesday 29, January 2019

Warm up
Coach led

Ready
15 rope climbs

Strength
Turkish Get ups

Metcon
10 Strict pull ups
20 Strict push ups
30 Air squats
2000m row
15 Strict pull ups
30 Strict push ups
45 Air squats
1000m row
20 Strict pull ups
40 Strict push ups
60 air squats
500m row

Monday 28, January 2019

Warm up
Coach led

Ready
2x
25 star fish
25 v-ups
25 hollow rocks

Snatch
Max

Metcon
Fight Gone Bad
Three rounds for time of:
Wall-ball 20/16 (Reps)
Sumo deadlift high-pull 35/25kg(Reps)
Box Jump 20 in (Reps)
Push press 35/25kg(Reps)
Row (Calories)
Rest
Score = total reps every round

Friday 25, January 2019

Warm up
Coach led

Ready
2x
25 evil wheels
25 side plank pulses e/s
25 star fish

Strength
Overhead Squat
Find your 1 rep max

Metcon
Jackie
For time:
1000m Row
50 Thruster (45lbs)
30 Pull-ups

Thursday 24, January 2019

Warm up
Coach led

Ready
Clean progression

Strength
Clean and Jerk
Find your 1 rep max
*** Will catch in hole

Metcon
Nancy
5 Rounds for time:
400m run
15 Overhead Squats (95lbs)

Wednesday 23, January 2019

Warm up
Coach led

Ready
2x
25 super mans
15 toes to bar
25 hollow rocks

Strength
Deadlift
Find your 1 rep max

Metcon
Annie
50/40/30/20/10 rep rounds for time:
Double-unders
Situps

Tuesday 22, January 2019

Warm Up
Coach led

Ready
2x
25 star fish
25 hollow rocks
25 v-ups

Strength
Shoulder Press
Find your 1 rep max

Strength
Push Press
Find your 1 rep max

Metcon
Cindy
20 min AMRAP
5 pull-ups
10 pushups
15 squats

Monday 21, January 2019

Warm up
Coach led

Ready
7x
45 second front rack hold standing 110% you used for Hatch
15 second recovery

Strength
Front Squat
Find a 1 rep max
20 mins
Warm up - light - medium - singles
5-5-3-3-1-1-1

Metcon
Helen
3 rounds for time:
400m run
21 KB swing 24/16kg
12 Pull-ups