Thursday 31, August 2017

Warm up
Fish Game
3 x 10
Strict pull ups - lightest band if needed
OHS
Push ups

Ready
6 min EMOM
7 strict pull ups - neutral grip
7 kipping pull ups - no butterfly - chin MUST go over the bar

Strength
Clean and Jerk
1+1+2 x 10 @ 65%
Squat hang clean
Squat clean
Jerk

Metcon
Snake Eyes - always adds up to 11
Floor press 60/40kg
Plyo push ups
100m sprint after each set

Wednesday 30, August 2017

  Warm up
Fish Game
3 x 10
Strict pull ups - lightest band if needed
OHS
Push ups

Ready
6 min EMOM
5 toes 2 bar
5 strict pull ups - neutral grip

Strength - deload week
Back Squat
Count Down 3x
6-5-4-3-2-1 @ 60%
6 reps with a 6 second hold in the bottom
5 reps 5 sec hold
4 and 4
3 and 3
2 and 2
1 and 1

 Metcon
Prison Rules
16 rounds at 15 seconds each per movement
1 minute rest between each movement or 16 rounds
3 Over head squats 52.5/40kg
3 Front squats 52.5/40kg
3 Back squats 52.5/40kg

Tuesday 29, August 2017

Warm up
Fish Game
3 x 10
Strict pull ups - lightest band if needed
OHS
Push ups

Ready
6 min EMOM
5 strict chin ups
5 HSPU

Strength
Snatch
2+1 x 10 @ 65%
2 hang snatch in hole
1 full snatch in hole

Metcon
Prison Rules
16 rounds at 15 seconds each per movement
1 minute rest between each movement or 16 rounds
3 power snatch 42.5/30kg
3 clean and jerks 42.5/30kg
3 thrusters 42.5/30kg

Monday 28, August 2017

Warm up
Fish Game
3 x 10
Strict pull ups - lightest band if needed
OHS
Push ups

Ready
6 min EMOM
5 strict pull ups - WIDE grip
7 ring dips - anything other than rings double reps

Strength - Deload week let's have fun
Front Squat
3x20 at 65-70%
*do as many reps front as you can then finish the 20 reps on your back
*weight is something you can do at least 8 reps with

 Metcon
5x
20 American KB swings 32/24kg
15 calorie row or bike
25 wall balls 20/14lb

Friday 25, August 2017

Warm up
800m run
3x
10 strict press
10 push press
10 push jerks

Ready
Moby - Flower- better know as the Sally song
Clean and jerk - hang

Strength
Clean and Jerk
1+1+2 x 8 @ 60%
1 hang + 1 squat clean + 2 jerks x 8 sets

 Metcon
100 thrusters 42.5/30kg
***top of every minute = 5 wall balls 20/16lb
start with wall balls

Thursday 24, August 2017

Warm up
800m run
3x
10 strict press
10 push press
10 push jerks

Ready
Moby - Flower- better know as the Sally song
Thrusters 30kg

Strength
Week 3 Cycle 1
5-3-1+
75/85/95% of your 90%
Back Squat

Metcon
21-15-9-3-9-15-21
Box jumps 30/24in
Burpees

FYI - THIS SUCKED!!!!

Wednesday 23, August 2017

Warm up
800m run
3x
10 strict press
10 push press
10 push jerks

Ready
Moby - Flower- better know as the Sally song
Hang Snatch
Hold in the bottom

Strength
Snatch
2+1x8 at 60%
2 hang in hole + 1 full in hole 8 times

Metcon
10 min AMRAP
100m SPRINT
10 power snatch 50/30kg
10 burpees

Tuesday 22, August 2017

Warm up
800m run
3x
10 strict press
10 push press
10 push jerks

Ready
Moby - Flower- better know as the Sally song
HSPU

Strength
Week 3 Cycle 1
5-3-1+
75/85/95% of your 90%
Bench Press

Metcon
14 min EMOM
7 KB cleans right
7 KB swings
7 KB cleans left
7 goblet squats
24/16kg