Wednesday 27, February 2019

Warm up
500m row
7 min AMRAP
30 step ups - focus on drive not speed
20 air squats
10 lunges

 Ready
50 evil wheels
50 star fish

Strength
8x 16 min EMOM
Odd - 7 back squats
Even - 20 jump squats

Metcon
5x
15 cal assault bike
10 burpee box jump
5 HSPU

Tuesday 26, February 2019

Warm up
100 double unders
3x
10 pull ups
10 OHS
10 push ups

Ready
100 one and half sit ups
100 bicycles

Strength
8x - 16 min EMOM
Odd - 8 Strict press + 4 push press
Even - 15 med ball slams

Metcon
16 min AMRAP
8 front squats 42.5/30kg
12 hang cleans
16 ring dips - Double is modify

Monday 25, February 2019

Friday 22, February 2019

Warm up
Coach led

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

Strength
7 rounds - 14 minutes
Odd - 10 floor press + 5 push ups 60/40kg
Even - 20 med ball slams

Metcon
20 minute sprints
Min 0-10 30 sec sprint 30 sec recovery
Mon 11-15 45 sec sprint 15 sec recovery
Min 16-20 70% pace

Thursday 21, February 2019

Warm up
Coach led

Ready
50 - 1.5 sit ups
50 - bicycles e/s

Strength
7 rounds - 14 mins
Odd - 7 back squats add 5kg IF you feel you can
Even - 10 Strict pull ups

Metcon
5x
40 lunges
30 sit ups
20 push ups
10 pull ups

Wednesday 20, February 2019

Warm up
Coach led

Ready
Oly warm up

Strength
7 rounds - 14 minutes
Odd - 5 snatch - catch in the hole
Even - 10 OHS

Metcon
15 min AMRAP
10 DB burpees - Double 50/35lbs
20 DB thrusters - Double 50/35lbs
30 DB snatch - 15 e/s Single 50/35lbs

Tuesday 19, February 2019

Warm up
Coach led

  Ready
2x
25 starfish
25 v-ups
25 hollow rocks

Strength
7 rounds - 14 minutes
Odd - 10 deadlifts add 5kg IF you feel you can
Even - 10 HSPU

Metcon
Tabatta 1
Toes 2 Bar
Burpee Box Jumps
HSPU

Tabatta 2
Sit ups
Box jumps
Push ups

Monday 18, February 2019

 Warm up
Coach led

Ready
Oly warm up

Strength
7 rounds - 14 mins
Odd - 5 clean and jerks catch in the hole add 2.5kg IF you feel you can
Even - 20 evil wheels

Metcon
5x
50 double unders
25 Double KB power cleans
50 KB swings
24/16kg