Thursday 18/10/18

Metcon

2 Rounds:
Min. 1) Max strict Press

Min. 2) 10/7 cal

Min. 3) Max Pull-Ups
Min. 4) Max strict Press 
Min. 5) 60 Double Unders
Min. 6) Max Pull-Ups
Min. 7) Max strict Press 
Min. 8) 10/7 cal
Min. 9) Max Pull-Ups
Min. 10) Max strict Press 
Min. 11) 60 Double Unders
Min. 12) Max Pull-Ups

*Seems more complicated than it actually is. It's just switching out cal bike and double unders, but I have to write it out so it makes sense.

*I want the strict press to be HARD so keep that in mind if you modify. Looking for only about 5 reps each time.
*strict pull-ups or muscle ups

Accessory Work

10min. to get as far as possible...
10-20-30-40-50
Russian KB Swings 
Push-Ups

Wednesday 17/10/18

Weightlifting

Front Squat

20min. to hit 4-5 sets:
Building up to a heavy set of 5. After each set immediately go into your single leg deadlifts (below)

*Superset

Weightlifting

Single Leg Deadlift - Back foot on 12-20" block
- Keep distance between feet enough where your shins are still vertical and you feel it in you hammies and glutes.

*10 on EACH leg here
*Rest 90sec. After Each Superset

Metcon

15min. Partner AMRAP:

30 Wall Balls 
20 Cal Row
10 Deadlifts (100/70)

Tuesday 16/10/18

Metcon

Every 3min. x 10 Rounds:
10/7 Cál bike/row

10 Toes-To-Bar

*3/2/1 Power Snatch (climbing)
in Remaining Time...

*3 reps for rounds 1, 2, and 3
*2 reps for rounds 4, 5, and 6
*1 Rep max attempts for rounds 7-10

The scaled version of this today is just going to be working your form on the snatches. Just do 5 light reps every round instead of climbing.These types of workouts always produce PR's. Build up slow and make all the jumps you need to get you at those PR attempts at the end. You can go up every round or every other round. Do what makes you feel good.

Accessory Work

Pick one:
1.) 400m Farmer Carry 
2.) Partner Planks with plate. 1min. on x 1min. off x 4 Rounds each.

Monday 15/10/18

Weightlifting

Back Rack Lunge

18min. Window...
4-5 Sets:
With your front foot on a 20kg plate, complete 8 reverse lunges on each leg. 16 total reps. Get up to the heaviest set you can.

*In between sets complete  a set of 5 body weight or weighted chin-ups (underhand grip). Scale is band assisted.

Metcon

5min. AMRAP:
5 Chest to bar pull-ups
5 Front Squats 
5 Chest to bar pull-ups
5 Jerks 

Rest 1min. Repeat 3 times. Start where you left off each time. Score is total rounds.

Friday 12/10/18

Metcon

5 Sets:
3 Power Cleans (climbing)
immediately into;
5 Bench Press (climbing)
immediately into;
20/15 Cal Bike Sprint
Rest 3min.

You should REALLY need that 3min. break each time. Make sure you hold back a little on that bike so you don't blow up too early. Repeatable efforts (give or take 10 sec.)

Optional extra credit:
100 Russian Twists  DB. (Left + Right = 1 rep)

Wednesday 10/10/18

Weightlifting

Deadlift (Week 3 of 4)

Complete a few warm up sets, and then:

75% x 5
85% x 3
95% x Max reps

Metcon

15min AMRAP:
30 Double Unders
15 Air squats
30 Double Unders
15 Sit ups

Just a little classic style WOD after those heavy deads. Pace yourself and keep an eye on the clock. Try and get each round in about the same amount of time.

Tuesday 09/10/18

Metcon (Weight)

Every 7min. X 5 Rounds:
400m run
400m Row
15 pull-ups
3 Snatches (climbing)

(Stagger the start) 

I would also like everyone to get a good amount of weight on the bar BEFORE this thing kicks off. Having a challenging weight on the whole time is really going to make this workout great or so so... We had our max session of squats yesterday and our max deadlifts tomorrow, so I thought today would be a great day for the cardio this week.

If snatches are still not your strong suit, then go lighter and sets of 5-6 reps or complete them from the hang instead if that is more comfortable right now. Remember... LATS, chest tall, and SWEEP into that hip crease.

Monday 08/10/18

Weightlifting

Back Squat (Week 3 of 4)

Complete a few warm up sets, and then:

75% x 5
85% x 3
95% x Max reps

Metcon

For Time:
30 Thrusters 
30 Sumo Deadlift High-Pulls 
30 Overhead Squats 
30 Push press
30 Front Squats 

*3 Burpees at the top of each minute. Start with burpees also.

Time CAP: 18min.

05/10/18

Weightlifting

Push Press (Week 2 of 4)

Complete a few warm up sets, and then:

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

*Set of 20 DB Russian Twists between sets!(Left+Right=1)

Metcon

15min. AMRAP:
2 Alt. DB Snatch, (Round 1)
1 Round of "Fianna"
4 Alt. DB Snatch,  (Round 2)
1 Round of "Fianna"
6 Alt. DB Snatch, (Round 3)
1 Round of "Fianna"
…continue to add 2 DB Snatches after every round of "Fianna"

"Fianna" is 7 Pull-Ups + 8 Push-Ups + 9 air squats

Thursday 04/10/18

Metcon

Every 5min. X 6 Rounds:
500m row
5/3/1 Hang Power Snatch (climbing)
15 TTB

*5 reps for rounds 1+2
*3 reps for rounds 3+4
*1 Rep max attempts for rounds 5+6

Thescaled version of this today is just going to be working your form on the snatches. Just do 5 reps every round instead of climbing.

Tuesday 02/10/18

Metcon

(0-10min.)
5 Rounds For Time:
6 Power Cleans 80/60
12 pull-ups*

RX+ CTB Pull-Ups
*If you are not done by 9min. you should probably stop and get ready for part 2.

(10-18min.)

For Time:
1.6k run

(18-32min.)

For time:
21-15-9
Shoulder 2 overhead 60/40
Burpees over the bar
HSPUs

BE AWARE of the time caps for each section!

Thursday 27/09/18

Weightlifting

Push press

Complete a few warm up sets, and then:
65% x 5
75% x 5
85% x max reps

*In between set complete 20 russian twists DB. (Left+Right= 1 rep)

Metcon

15min. AMRAP:
5 Floor press
1 Rope Climb
15 Wall Balls 
200m Run

*Share the racks and start at different stations to make this work.
*If your floor press is really light, then consider doing a floor press with some DBs for sets of 10 instead.

Friday 28/09/18

Weightlifting

Hang Snatch Every 2:30min. x 6 Rounds:
250m Row
3 Hang Power Snatch (climbing)

*Try and build up to a max effort.
*Complete the row at about 80-90% effort each time. Everyone should be done with that under 1min.

Metcon

For Time:
30-20-10
American KB Swings
15 Pull-Ups
30 Double Unders

immediately into;

10-20-30
American KB Swings
15 Handstand Push-Ups
30 Double Unders*

Time CAP: 15min.
*RX+ Strict HSPU's

Monday 24/09/18

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

Metcon

EMOM x 18min.
Min. 1) 5 Front Squats 80/60
Min. 2) 15 Toes-To-Bar
Min. 3) 15/12 Cal Assault Bike

RX+ can be anything over 80/60  

The hardest part is going to the bike, so be sure to pace and not sprint and blow up right away.

20/09/18

Weightlifting

Weightlifting Superset:
10 Back Rack Lunges
*5 reps on each leg, deficit style with your front foot on a 20kg plate, stepping back. Build in weight and take your time descending. No super fast reps.

Immediately into;
10 single leg deadlifts
*Back foot elevated on a 3 x 20kg plates These are SPICY so go on the lighter side and start with your weaker leg first

-Rest 2min. between sets
-Repeat for 5 sets
-Score is heaviest of each combined

Metcon

15min. AMRAP:
8 Toes-To-Bar
10 Push-Ups
12 Air Squats

RX+ is with a weighted vest. Bring one if you have it today.