Monday 11, February 2019

Warm up
Coach led

Ready
2x
25 Superman’s
25 star fish
25 hollow rock

Strength - week two of our endurance cycle
14 min EMOM
Odd - 10 deadlifts 65%
Even - 20 Wall balls 20/16lb

 Metcon
200m run (250m row)
Rest the amount of time it took to complete
400m run (500m row)
Rest the amount of time it took to complete
600m run (750m row)
Rest the amount of time it took to complete
800m run (1000m row)
Rest the amount of time it took to complete
1200m run (1500m row)
Rest the amount of time it took to complete
1600m run (2000m row)

Friday 8, February 2019

Warm up
Coach led

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

Strength
14 min EMOM
Odd 8 strict press 60-70%
Even 10 burpees

Metcon
50 burpee pull ups
Or
50 burpee box jumps

Thursday 7, February 2019

Warm up
Coach led

Ready
Snatch warm up

Strength
14 min EMOM
Odd 5 snatch catch in hole
Even 15 evil wheels

Metcon
5x
35 double unders
7 KB snatch e/s AHAP
14 KB swings 32/24kg

Wednesday 6, February 2019

Warm up
Coach led

Ready
25 v-ups
25 star fish
25 hollow rock

Strength
14 min EMOM
Odd 5 clean and jerks - perfect form in the hole
Even
12 med ball slams

Metcon

20 min EMOM

Odd max rep push ups

Even 10 thrusters 42.5/30kg

Tuesday 5, February 2019

Warm up
Coach led

Ready
20 strict chin ups
20 elevated ring rows

Strength
EMOM 14 mins
Odd 10 deadlifts 60%
Even 10 HSPU as strict as you can

Metcon
2-3x Running
1 min at each
60-70-80-90-100% recover and back down = 1 complete round

Monday 4, February 2019

Warm up
Coach led

Ready
20 Strict Pull ups
20 HSPU

Strength - We are starting a six week endurance cycle - oh this will be fun!
14 min EMOM
Odd 7 back squats 70%
Even 7 jumping lunges e/s

Metcon
5x
8 front rack lunges 60/42.5kg
12 power cleans
16 box jumps 24/20in

Friday 1, February 2019

Warm up
Coach led

Ready
3x
1 minute
Super hold
Plank
Hollow hold

Strength
Deadlift
5-5-5-5-5

Metcon
15 Min AMRAP
200m run
10 push press 60/42.5kg
10 back squats 60/42.5kg

Thursday 31, January 2019

Warm up
Coach led

Ready
50 evil wheels

Strength
Clean and Jerk
3-3-3-3-3-3-3

Metcon
12 min AMRAP
10 Single arm OH KB lunge - goblet squat 24/16kg
1 rep = lunge/lunge/squat
10 HSPU