Friday 30, September 2016

Warm up:

25 hanging bar shoulder retractions
25 hanging bar kips
25 hanging bar hollow hangs 3 sec
25 handstand kick ups
25 air squats
Down and back duck walks

Strength:

Snatch

Clean and jerk

Front squat

5 minutes each - HEAVY single

Metcon:

21-15-9

1 1/2 thrusters 42.5/30kg

Calorie on the bike

Toes to bar

Thursday 29, September 2016

Warm up:

25 hanging bar shoulder retractions
25 hanging bar kips
25 hanging bar hollow hangs 3 sec
25 handstand kick ups
25 air squats
Down and back duck walks

Strength:

Power snatch 5x2

Power clean + power jerk 5x2 (1+1)

OHS 3x3 @ 70%

*** all of these need to be at a challenging weight

Metcon:

30 burpees

10 burpee pull ups

30 plank jacks

10 three count burpees

30 burpees

10 burpee box jumps

Wednesday 28, September 2016

Warm up:

25 hanging bar shoulder retractions
25 hanging bar kips
25 hanging bar hollow hangs 3 sec
25 handstand kick ups
25 air squats
Down and back duck walks

Strength:

Snatch 5x2 @ 70%
Snatch pull 3x3 - heavy
Front squat 3x3 @ 80%

Metcon:

Annie Goes Up and Down

50-40-30-20-10-20-30-40-50

Double unders
Sit ups

Tuesday 27, September 2016

Warm up:

25 hanging bar shoulder retractions
25 hanging bar kips
25 hanging bar hollow hangs 3 sec
25 handstand kick ups
25 air squats
Down and back duck walks

Strength:

Clean and jerk 5 x 2+1 @ 70%
Clean pull 3x3 heavy
Back squat 3x5 - challenging weight

Metcon:

"Incredible Hulk"

20 minute AMRAP

5 deadlifts
5 hang cleans
5 front squats
5 push press
5 back squats

55/35kg
Shooting to do each round unbroken

Monday 26, September 2016

Warm up:

25 hanging bar shoulder retractions
25 hanging bar kips
25 hanging bar hollow holds 3 second each
25 handstand kick ups
25 air squats
Down an back duck walks

Strength:

16 minute EMOM

Odd minutes : 15 hang squat cleans 42.5/35kg
Even minutes : 20 calories airdyne

Metcon:

4x
25 KB swings 32/24kg
10 pull ups
25 evil wheels

Friday 23, September 2016

Warm up:

Fish game
3x
10 pull up
10 push ups
10 back extensions

Skill/Stabilizer:

5x
30 second hollow hold
30 second toes to bar
30 second chin over bar
30 second knees to elbow

Strength:

Clean and jerk
Work p to a heavy single

Metcon:

3-6-9-12-15-18-21-18-15-12-9-6-3

KB swings 32/24kg
Wall balls 20/16lb
Box jumps 24 inch

Thursday 22, September 2016

Warm up:

Fish game
then
3x
10 pull ups
10 push ups
10 back extensions

Skill/Stabilizer:

Clean skill work of coaches choice

Strength:

Clean - working up to YOUR max singles
Catch in the hole
Heavy singles

Metcon:

Tabatta Something Else

21 Wednesday, September 2016

Warm up:

Fish game
then
3x
10 pull ups
10 push ups
10 back extensions

Skill/Stabilizer:

Snatch skill work

Strength:

Snatch - singles building up to YOUR max
15 minutes
Catch in the hole

Metcon:

16 minute EMOM

Even  10 power clans 42.5/30kg
Odd 10 burpees