Tuesday 21/08/18

Weightlifting

Power Clean and Jerk

15min. Running clock...
5 Reps at 50%
3 Reps at 60%
3 Reps at 70%
2 Reps at 75%
2 Reps at 80%
1 Reps at 85%
1 Reps at 90%


Start trying to a hit a new max if possible!

*Once the clock starts, you just start cruising through at your own pace. The sooner you get to 90% the sooner you can start trying new maxes. Keep your form solid, you may share bars, and keep the same jerk the whole time. (Push Jerk or Split Jerk)

*If you do not know your percentages, then just try and add something each set. You will definitely get tired running through this, but I promise this is how PRs are born. That little bit of stress can make all the difference.

Metcon

2min. AMRAP:
12/9 Cal Assault Bike Sprint
8 Push Jerks (60/40)
Max Burpees in remaining time

Rest 1min. x 5 Rounds

*I really want you to move quick! You should have about a minute on the burpees, so if you don't, scale a few things back.
*We did something similar 2 weeks back with DB Snatches and TTB
*RX+ is 10 Jerks

Monday 20/08/18

Weightlifting

Back Squat (20 rep max )

This is the last week of the 20 rep squat! Build up to a heavy single or double and then go for broke! This should be your heaviest attempt.

Metcon

For Time:
100 Alt. DB Snatches 
*EMOM complete 10 Wall Balls 
*START with wall balls
CAP: 15min.
All reps must hit the ground. These are not hang snatches

Wod 18/08/18

Metcon

On the minute for 24 minutes:

Minutes 1-6:
Odd: 10 Thrusters 60/40
Even: Max Reps, Pull-Ups (RX+ MU's)

Minutes 7-12:
Odd: 10 Thrusters
Even: Max Cals,  Assault Bike


Minutes 13-18:
Odd: 10 Thrusters
Even: Max Reps, Pull-Ups (RX+ MU's)


Minutes 18-24:
Odd: 10 Thrusters
Even: Max Cals,  Assault Bike

*It's Basically (4) 6min. EMOMs
*You Should be splitting the Thrusters at 5 and 5. If for any reason that is too easy for your particular team, try 7 each. The next minute you are shooting for max effort reps. Only 1 person works at a time

17/08/18

Metcon

4 Rounds:

5min. AMRAP:
400m Run
immediately into this ladder;
3 Power Snatches + 3 Burpees,

6 Power Snatches + 6 Burpees...

9 + 9... And so on...

Rest 2min. after each round

Round 1 Snatch weight is 50%
Round 2 Snatch weight is 60%
Round 3 Snatch weight is 65%
Round 4 Snatch weight is 70%*

All numbers are based off of your personal max.

You only run once and then complete the rep scheme above.

RX+ is 3 snatches and 3 muscle ups with no ascending ladder. Just 3 and 3.

Accessory Work

Metcon (No Measure)

Pick one:
1.) 10 Rope Climbs (Legless for RX+)
2.) 400m Single Arm Farmer Carry kb
3.) 4 sets of max effort DB Skull Crushers 

Wod 16/08/18

Metcon

EMOMx 15min:
3 Power Cleans
3 Front Squats
3 Push Jerks

RX is 70/45
RX+ is 80/50

I want to stress the hard factor on this. If you choose one of these weights and begin to fail, then scale it to 2s, don't take the weight off. If you must go lighter, that's fine, just make it something challenging.

Metcon

Metcon 

EMOMx 10min.
Odd: 1min. Plank on your hands
Even: Max Russian KB Swings 28/24

*Fun Ab piece after that brutal first part
*Score is just swings
*Goal: 20+ reps each round

Wod 15/08/18

Metcon

Every4minx 5 Rounds:

500m Row
5 Deadlifts @75-80% of your 1RM

Warmup to the weight you want to use for the workout. I would like you stay there the entire time. You may add or take away a little, but you should really be shooting for the perfect weight and sticking with it. NO SINGLES. 5 touch and go.

Accessory Work

Metcon (No Measure)

Extra credit if you choose:
3 sets of max effort reps:
DB Stiff Leg deadlifts with kbs/dbs
immediately into;
45sec. of side plank
15sec. rest
45sec. of side plank (other side)
Rest 1min.

*DB Stiff Legs:  Standing tall with a slight bend in the knee and pushing your butt as far back as possible. Do not round your back and keep trying to find that hamstring stretch. If you do it right, you shouldn't hit the ground

Wod 14/08/18

Weightlifting

Push Press (5 x 5 )*5 sets of 5 reps.

*Push Press allows bending at the knee. There's just no dip under the bar. Think of it as a cheating strict press. Flex your quads and glutes on the way up to assure that you do not dip under the bar. You should be able to do a lot more than strict press.

*After each set perform 1min. worth of russian twists with a DB. Holding it vertically with your hand on the handle. Same as last week.

Metcon

2min. AMRAP:
15/12 Cal Assault Bike
10 Alt. DB Snatch 
Max Toes-To-Bar in remaining time

Rest 1min. x 5 Rounds

*I really want you to move quick! so if you don't, scale a few things back

 Happy bday to Sam and Big Dawg!

 

 

Wod 13/08/18

Weightlifting

Back Squat (20rep Week 3)

Work up to a heavy double or single, then try and add 2.5-5kg onto whatever you did last week. If you failed, try the same weight or lighter. You only get 1 shot at this. The muscle soreness should be getting better from since week 1. Dig Deep!!

Metcon

15min. AMRAP:
30 Double Unders
15 Wall Balls 
30 Double Unders
15 Pull-Ups

  RX+ 4/3 Muscle Ups

Wod 10/08/18

Weightlifting

Snatch

Warm up to about 70% of your max and then complete:

3 reps EMOM x 10min.

*All power reps with emphasis on form.
*Focus on your LATS sweeping that bar into your hips. That is the single most important cue that you should be focusing on at all times.

Metcon

Metcon 

Every3min. x 6 Rounds:
10 Jerks 50/30
10 Pull-Ups
10 Sumo Deadlift High Pulls
10 Handstand Push-Ups

RX+ is adding 1 rep each round to each movement. So round 2 would be 11 of everything... Then 12... And so on...

NO QUITTING. Once you can not finish the 13 set for example, just go back to 10s immediately and finish.

Wod 09/08/18

Weightlifting

Front Squat (5-5-3-3-2-2)

Working up to a heavy double. In between each set get some heavy DB Bent over rows in. 6-8 reps on each arm. Should be trying a little heavier DB/KB than normal today with that rep range.

Metcon

Metcon 15min AMRAP:
50 Cal Row
Then max rounds in remaining time:
30 Alt. DB Snatches 
20 Burpees onto a plate
10 Front Rack Lunges 50/30

Wod 08/08/18

Metcon

5 Rounds:
3 Power Cleans (climbing)
20sec. transition to:
3 Bench Press (climbing)
20sec. transition to:
20/15 Cal Assault Bike Sprint!

*Rest 2min. After each set

I really need you to go hard on those lifts. Start with something that's challenging right away and keep climbing. I need all the reps to be unbroken, but if you do happen to break, then still finish the left over reps anyway. Team up with a few other people who share the same (ish) weights.

Metcon

Metcon 10min.

EMOM:
Odd: Max Toes-To-Bar
Even: Max Russian KB Swings 28/24

Abburner for the metcon today. Try and stop at about 45sec. so you don't burn out too early

Wod 07/08/18

Weightlifting

Strict Press (5 x 3)*5 sets of 3 reps.

*Strict Press has ZERO bending at the knee. All shoulders. Keep your quads and glutes flexed at all times during the lift.

*After each set perform 1min. worth of russian twists with DB. Holding it vertically with your hands around the bell and not the handle. L+R=1 rep. Want this to be heavy today. You probably won't get that many, but it's fine.

Metcon

Metcon (AMRAP - Reps)15min.

to get as far as possible...
50-40-30-20-10
Double Unders
Sit-Ups
immediately into;
10-20-30-40-50
DB Hang Clean and Jerks 
Pull-Ups

*RX+ 1-2-3-4-5 Muscle Ups instead of pull-ups
*You only have 1 DB. Alternate sides every 5 reps.
*Remember to do a slight pause at the shoulder before you press overhead. It is not a snatch.

Wod 06/08/18

Weightlifting

Back Squat You guys should know the deal. Work up to a heavy double or single, then try and add 2.5-5kgs onto whatever you did last week. If you failed, try the same weight or lighter. You only get 1 shot at this. Dig Deep!!

 20 rep max

Metcon

Metcon 14min. AMRAP:
21 Wall Balls
15 Cal Row
  9 Deadlifts 100/70

*Because it's 20 rep day (and you might be dead right now) I will give you the option of doing this in a Team format. Just double the numbers to 42-30-18.

Wod 03/08/18

FLEXIN"Metcon 7 Rounds:

10 Bench Press 60/35
  2 Rope Climbs
50 Double unders
---Rest 1min.---

 you are going to need that 1min. rest! The pump is about to get REAL.

Metcon (AMRAP - Rounds and Reps)10min. AMRAP:
15 Wall Balls 
15 Pull-Ups
15 American KB Swings 24/16

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Wod 02/08/18

Weightlifting

Snatch EMOM x 15min.
7 Toes-To-Bar
1 Power or Squat Snatch (climbing)

*Both movements in the same minute

Metcon

Metcon (Time)For Time: (CAP: 15min.)
18-15-12-9
Cal Assault Bike
Cal Row
Deadlifts 80/60

Get a solid 5-6min. rest between section 1 and 2. Try and hit something heavy on part 1 (Not a PR but something pretty heavy). If you aren't feeling it, then just work your form and do 5 TTB and 2 Snatches a little lighter.

7 TTB might get a little spicy in general, so move quick on them. You should NOT have to break. If you do, then maybe 5 is best.

Power of tiny gains - wod 01/08/18

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Next time you hit the gym just try to push yourself that tiny bit more, that bit faster, that one more rep and after a year the gains will be huge. 

 How many times have you left the gym and thought 'ye, I could have gone harder at that' ?

  Metcon

Metcon (AMRAP - Rounds)EMOM x 10min.
3 Power Cleans @70% of 1RM
10 Push-Ups

You may build a little if you chooses something too light, but i would prefer if you kept it the same the whole time.

RX+ is 12 Push-Ups. Doable.
RX++ is 15 Push-Ups. Also Doable for Push-Up Ninjas

Metcon

Metcon (AMRAP - Rounds)EMOM x 10min.
12 American KB Swings 24/16
12 Air Squats

RX+ 14 Swings, 14 Air-Squats. Doable.

Accessory WorkM

Metcon(No Measure)3 Rounds:

20 Barbell Sit-Ups
immediately into;
1min. Plank

  

Tuesday 31/07/18

Weightlifting

Split Jerk 4 Sets:
5 Split Jerks
immediatley into;
8-10 DB Bent Over Rows on each arm

*Sets do not count until you are at a good percentage. Should be around 70% effort for set 1.

Metcon

Metcon (AMRAP - Rounds and Reps)15min. AMRAP:
8 Pull-Ups
8 Alt. DB Snatch 22.5/15
8 Burpee to plate

Monday 30/07/18

Weightlifting

Back Squat

It's 20 rep Back Squat Month!

To do this RIGHT, you need to take about 10-12min. to build up to a HEAVY 1-2 rep squat... Then, you get only 1 shot at a 20 rep max. Choose wisely. You should feel as though you are going to fail at rep 14. This should be one of the hardest things you do in this gym. For most people you will be using around 75-80% of your 1RM. Women can do upward of 80-90% usually. You can not put the bar back on the rack. You either get it or fail. Each rep should need about 2-3 breathes at the top. if you can just bang them out, you are doing it wrong. Each week you will add between 2.5-5kg.

Metcon

15min. EMOM:

Min. 1) 15/12 Cal Bike

Min. 2) 15 TTB

Min. 3) 5 Front Squats (from the ground) 80/60


Friday 27/07/18

One BIG ass interval weight lifting session:

5 Rounds:

5 Hang Power Cleans (climbing)

30sec. transition to:

5 Bench Press(climbing)

30sec. transition to:

1min. of Max cals on the Bike

30sec. transition to:

1min. of Toes-To-Bar

*Rest 2min. After each set

I really need you to go hard on those lifts. Start with something that challenging right away and

keep climbing. I need all the reps to be unbroken, but if you do happen to break, then still finish

the left over reps anyway. Team up with a few other people who share the same (ish) weights.

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