Wednesday 6, March 2019

Warm up
Coach led

Ready
50 evil wheels
50 hollow rocks
50 bicycles

Strength
9x - 18 mins
Odd - Snatch 5
Even - Burpees 10

Metcon
Row - max effort - 1 min rest between
500-400-300-200-100-200-300-400-500m

Tuesday 5, March 2019

Warm up
Coach led

Ready
2x
25 star fish
25 hollow rocks
25 bicycles

Strength
9x 18 mins
Odd - 7 back squats
Even - 20 jump squats

Metcon
9-15-21-27-21-15-9
Assault bike calories
DB thrusters 50/35lbs

Monday 4, March 2019

Warm up
Coach led

Ready
50 evil wheels
50 star fish

Strength
9x 18 mins
Odd - 8 Strict press + 4 push press
Even - 10 Strict pull ups

Metcon
19.2 or 16 min AMRAP

Friday 1, March 2019

Warm up
100 double unders
Olympic warm up

Ready
50 evil wheels
50 v-ups

Strength
8x - 16 min EMOM
Odd - 5 clean and jerks
Even - 10 burpees

Metcon
5x
100m sprint
5 burpees
100m spring
10 push ups
100m sprint
15 mountain climbers

Thursday 28, February 2019

Warm up
400m run
3x
10 push ups
10 pull ups - Strict
10 plate raises

 Ready
10 min AMRAP
25 Superman’s
25 hollow rocks
25 star fish

Strength

8x - 16 mins

Odd 10 floor press + 5 push ups

Even 10 Strict pull ups

Metcon

100 KB swings Russian

100 KB clean and jerks

100 KB swings American

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