Monday 30, January 2017

Warm up:

100 Double Unders
3x
10 pull ups
10 push ups
10 OHS - light weight

Skill:

Core work - coaches choice

Strength:

Jerk - from the rack

20 minutes end HEAVY

Metcon:

3x
30 double unders
21 wall balls 20/16lb
30 double unders
15 box jumps 24/20in
30 double unders
9 hang cleans 60/42.5kg

Friday 27, January 2017

Warm up:

1000m row
2x
30 KB swings
15 KB cleans
10 Goblet squats

Skill:

Pull up Day 2

Strength:

Back squats
5x3 warm up
2x3 at 80%
5x1 at 100+%

Metcon:

21-15-9
Thrusters 52.5/35kg
Pull ups

***CASH OUT 30 front squats 52.5/35kg

Thursday 26, January 2017

Warm up:

1000m row

2x

30 KB swings

15 KB cleans

10 Goblet squats

Skill:

10  minutes KB upper cuts

Strength:

Power cleans - Squat cleans

3x5 warm up

2x3 at 80%

5x1 at 100+%

Metcon:

Tabata

KB swings

Goblet Squats

KB upper cuts

Wednesday 25, January 2017

Warm up:

1000m row
2x
30 KB swings
15 KB cleans
10 Goblet squats

Skill:

10 minutes pistol squats

Strength:

Deadlifts
3x5 warm up
2x3 at 80%
5x1 at 100+%

Metcon:

27 OHS 42.5kg
27 Pull ups
21 OHS 52.5/35kg
21 Pull ups
15 OHS 60/42.5kg
15 Pull ups
9 OHS 75/52.5kg
9 Pull ups

***CASH OUT 50 KB deadlifts 32/24kg one in each hand

Tuesday 24, January 2017

Warm up:

1000m row
2x
30 KB swings
15 KB cleans
10 Goblet squats

Skill:

Day 1 pull up program

Strength:

Strict Press
3x5 warm up
2x3 at 80%
5x1 at 100+%

Metcon:

21 Squat cleans 60/42.5kg
21 Box jumps 30/24in
15 Power cleans 70/50kg
15 Box jumps
9 Squat cleans 80/57.5kg
9 Box jumps

***CASH out 75 box jumps

Monday 23, January 2017

Warm up:

1000m row
2x
30 KB swings
15 KB cleans
10 Goblet squats

Skill:

10 minutes double unders

Strength:

Bench Press
3x5 warm up
2x3 at 80%
5x1 at 100+%

Metcon:

HAPPY BIRTHDAY CARLY

3x
1 thruster 60/40kg
20 back squats 60/40kg
89 double unders
28 KB swings 24/20kg

Friday 20, January 2017

Warm up:

Fish game
then
10 burpee broad jumps
10 burpee pull ups
10 burpees

Skill:

Day 2 Pull up program

Strength:

Power cleans

3-3-3-3-3

to

Squat cleans

3-3-3-3-3

Metcon:

15.3 CF Open

14 minute AMRAP

7 muscle ups
50 wall balls 20/14lb
100 Double unders

Cash out:

100 ring rows - elevated feet

Thursday 19, January 2017

Warm up:

Fish game
then
10 burpee broad jumps
10 burpee pull ups
10 burpees

Skill:

4x
1 minute double unders
1 minute T2B

Strength:

Deadlifts

THIS IS HEAVY - YOU ARE TO WARM UP

Warm up sets 3 sets of 5 at 70%

Work sets

2-2-2-2-2-2-2

REST BETWEEN SETS

Metcon:

7x

6 back squats 102.5/70kg
15 calorie row
9 HSPU

11 minute time cap

Cash out:

5 minute plank hold - DON'T drop just reposition side, side, plank, leg up, etc....