Friday 16/11/88

Weightlifting

Strict Press

5 x 40%
5 x 50%
5 x 50%
5 x 60%

* Today we are doing strict press from the FLOOR. It's super light and it will give you a little extra work :)

*ALSO, in between each set you will do 1min. of max russian twists with a DB.

Metcon

Teams of 2

20min. to finish...
10-9-8-7-6-5-4-3-2-1
Devil Press 
200m Run

Accessory Work

Optional:
3 Sets:
1min. on 1min. off wighted planks

Thursday 15/11/18

Metcon

Make sure you are ready and warm for both movements. Start at about 50-60% effort (not 1RM) and start to CLIMB! I am only looking for a heavy single today on the 1 reps, but if you are feeling good you can go for the max effort. Your goal is no failed lifts today.


EMOM x 3min.

3 Power Snatch

EMOM x 3min.

2 Power Snatch

EMOM x 3min.

1 Power Snatch

immediately into;

EMOM x 3min.

3 Power Cleans

EMOM x 3min.

2 Power Cleans

EMOM x 3min.

1 Power Clean


*Score is heaviest 1 rep snatch and 1 rep clean combined.

Metcon

15min. AMRAP:

5 pull ups

10 db snatch

15 Air Squats

Tuesday 13/11/88

Metcon

For Time:
15 Clean and Jerks 60/40
1.6k run
15 Clean and Jerks 80/50

I want this to feel like your strength work today, so make sure that weight is challenging. 

*CAP is 18min. You should NOT be done in 10min. That means your weight is too light. If you want to lift lighter, then consider doing  30 reps instead.

*AND... Do not slack on the run 

Metcon

For Time:
10-20-30-40-50
Russian KB Swings 
Push-Ups

Time CAP: 15min.

Friday 09/11/18

Weightlifting

Strict Press (Week 3 of 4 )

MAX OUT WEEK!
Complete a few warm up sets, and then:

75% x 5
85% x 3
Try for a new 100%

Metcon

Every 3min. x 6 Rounds:
10 Jerks 50/25
10 Pull-Ups
10 Handstand Push-Ups
10 Sumo Deadlift High Pulls

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.Round 1 is easy, I'm aware... Just wait for it ;)

Thursday 08/11/18

Metcon

Metcon (Weight)Make sure you are ready and warm for both movements. Start at about 50-60% effort (not 1RM) and start to CLIMB!

EMOM x 5min.
3 Hang Power Snatch
EMOM x 5min.
2 Hang Power Snatch
immediately into;
EMOM x 5min.
3 Hang Power Cleans
EMOM x 5min.
2 Hang Power Cleans

*Score is heaviest 2 rep snatch and 2 rep clean combined.

Metcon

Kettlebell Annie

50-40-30-20-10
AbMat Sit-Ups
Russian KB Swings

Time CAP: 12min.
*Suffer from booty burn!? Keep your legs as straight as possible and you won't get it :) ALSO, it is very important to pull your pelvis under you and minimize that space between your low back and the floor. So essentially, bad form = booty burn. 

Wednesday 07/11/18

Weightlifting

Deadlift (Week 3 of 4)

MAX OUT WEEK!
Complete a few warm up sets, and then:

75% x 5
85% x 3
Try for a new 100%

*Today is an important day, so I don't want to do too much in between sets. If you really want to, you can do a 1min. Plank Hold with the plate like we usually do Monday's. Another option is to do a few muscle ups (you know, as you do casually of course) . 3-6 rep range between sets should be good depending on skill level. If you're a badass, 10 might be ok but they gotta be unbroken.

Metcon

Metcon (Time)For Time:
20-16-12-8
Cal Assault Bike
Cal Row
Front Rack Lunges 50/35

Ladies RX on the Cals:
15-12-9-6
*RX+ 60/40
*I am looking for a 15-18min. finish range, so do RX+ if RX sounds easy

There will be a bit of sharing of equipment but we're all family now,wait family fight... Bad example🙄👪 

Monday 05/11/18

Back Squat

(Week 3 of 4)

MAX OUT WEEK!
Complete a few warm up sets, and then:

75% x 5
85% x 3
Try for a new 100%

* In between sets, complete 15-20 HEAVY russian KB Swings. These will actually help your squat game today. Try something you may have never swung before

 POST WEIGHTS ON BOARD

Metcon

18min. EMOM:
Min. 1) 12/9 Cal Assault Bike
Min. 2) 12 TTB
Min. 3) 3 Squat Cleans (climbing)

The squat cleans to be the main focus today. Try to get up to something really heavy! After those squats you should be feeling Good. Post final weight on biard

Friday 02/11/18

Weightlifting

Strict Press (Week 2 of 4)

Complete a few warm up sets, and then:

70% x 3
80% x 3
90% x max reps

* In between sets, complete a set of 20 russian twists with the heaviest DB possible. 
*REMEMBER that strict press has ZERO knee bending.

Weightlifting

For Time:
40-30-20-10
Front Squats 35/25
10 sit ups
40-30-20-10
Push Press 35/25
10 sit ups
* Goes like this...
Round 1:
40 front squats, 10 sit ups, 40 push press, 10 sit ups and so on 

November 01/10/18

Metcon

5 Rounds:
5 Hang Power Cleans
immediately into;
5 Bench/Floor Press
immediately into;
400m Run

Rest 2min. After Each Round

*The weights are meant to be as heavy as possible for ALL rounds. However, some small jumps here and there are permitted.
*Run as fast as you can repeat! So that should be around 80-85% effort. Try and be within 2-3 seconds on each one.
*It's VERY important to give your body days like this. You can't be going full tilt every single day. Have something left in that tank? Good! Bring it with you tomorrow :)

Accessory Work

Extra Credit and if time allows:

3-4 Rounds: (Bring sexy back)
10-12 DB Skull Crushers
immediately into;
1min. of Max Effort Double Unders
Rest 90sec.

15/9 are usually pretty good on skull crushers but you can do whatever works for 10-12 reps.

Wednesday 31/10/18

Weightlifting

Deadlift (Week 2 of 4)

Complete a few warm up sets, and then:

70% x 3
80% x 3
90% x max reps

*In between each set complete 1-2 weighted CHIN ups. Trying to find a max effort today on this! Use a belt with KBs or Plates. If you need to scale, try a band for sets of 6-8 and build that strength up.

Metcon

Jackie

(Time)For Time:
1000m Row
50 Thrusters, 
30 Pull-ups

A classic! I want you guys to get a good rest between section 1 and this... Make sure you are READY and hit this with EVERYTHING you've got.

Accessory Work

Extra Credit - (if you're still alive)
Pick One:
50 Strict HSPU's for quality
or
75 Kipping for quality
or
Practice HSPUs for 10min

Tuesday 30/10/18

Weightlifting

Snatch (See Below)

Every 2min. x 10 Rounds:
10 Toes-To-Bar
1 Hang Power Snatch
1 Full Power Snatch


*Climbing in weight. Start light and build. The TTB should be easy, so if you have to start breaking just cut it to 7.

Metcon

4 Rounds:

Min. 1) Max American KB Swings 
Min. 2) Max Burpees to plate
Min. 3) Rest

This NEEDS to be an "all out" effort to really hit that stimulus. It's also going to be a lot harder than you think, so be ready for the pain-cave. Go hard on the first round and figure out what's possible for you as far as reps go. Try not to fall off too much. Stay within 5 reps on each movement.

Wednesday 24/10/18

Weightlifting

Deadlift (Week 1 of 4)

Complete a few warm up sets, and then:

65% x 5
75% x 5
85% x max reps

*In between each set complete 3 strict CHIN ups. Add weight here if you can. Use a belt with KBs or Plates. 

Metcon

3min. AMRAP:
6 Cal Assault Bike
6 Front Rack Lunges 40/25

3min. AMRAP:
6 Pull-Ups
6 Front Squats 40/25

3min. AMRAP:
6 Cal Assault Bike
6 Front Rack Lunges 40/25

3min. AMRAP:
6 Pull-Ups
6 Front Squats 

1min. Rest After Each Section

Tuesday 23/10/18

Weightlifting

Strict Press (Week 1 of 4)

Complete a few warm up sets, and then:

65% x 5
75% x 5
85% x max reps

* In between sets, complete a set of 20 russian twists with the heaviest DB possible. 
*REMEMBER that strict press has ZERO knee bending.

Metcon

3 Rounds For Time:
30 Russian KB Swings
25 Push Press 
20 Cal Row
15 Toes-To-Bar

*15 Cal Row for ladies

*Lock out those push press  es for a split second. Your arm locking out and going straight back down without a pause does NOT count.

*Time CAP: 20min.

*RX+ is an 20min. running clock with max muscle ups in remaining time :) 

Monday 22/10/18

Weightlifting

Back Squat (Week 1 of 4)

Complete a few warm up sets, and then:

65% x 5
75% x 5
85% x max reps

* In between sets, complete a 1min. Plank Hold (on your hands) with a plate on your back. If you squat correctly, you should feel the fatigue from this in your actual squats. That's a good thing don't worry :)

Metcon

15min. AMRAP:
10 Cal Row
10 Wall Balls
  2 Squat Cleans at 50% of 1RM

*Every 2 Rounds add 5% to the bar.
*So it goes like this:
- Round 1 and 2 is 50%
- Round 3 and 4 is 55%
- Round 5 and 6 is 60%... and so on...

*Scaled is 60/40 the entire time.

Saturday 20/10/18

Metcon

15min. AMRAP:
2 rounds of:
  32 db lunges 
  32 toes-to-bar
  16 db power cleans (2 dbs) 
Then, 2 rounds of:
  32 alt. db snatches 
  16 muscle-ups
  16 db power cleans (2dbs)

Rest 5min.

Can you finish this in 15min?
5 Rounds:
30 Wall Balls
30 SDHP's (50/35)

*Teams of 2: Only 1 Person works at a time
*Scale for muscle up = 32 push-ups
*If you finish the whole piece on part 1, start over and keep going. This is actually very similar to the open WOD 17.2 last year, but I added snatches.