21/03/19

21/03/19

Metcon

15min. EMOM:


3 Power Cleans
3 Front Squats
3 Push Jerks

Remember that tomorrow will be 19.5, so go as heavy as you want on this. Keep it light if you want to feel good for tomorrow or make it rain if you aren't worried about your score. CLIMB in weight each round or every other round and make this thing challenging! It's hardest at 1 heavy weight the whole time :) 

Metcon

For Time:

20-16-12-8
Cal Bike
Cal Row
Deadlifts 80/60

(CAP: 15min.)

Split bikes and rowers as needed... This will allow rest time

20/03/19

Metcon

5 Rounds:
Min. 1) Max Reps Bench Press 60/35
Min. 2) Max Reps Strict Pull-Ups
Min. 3) Max Russian KB Swings
Min. 4) Max Cal Bike
Min. 5) REST

There is no transition time, so get ready to switch after about 40-45sec.

Accessory Work

4 Rounds:
30sec. side plank with DB
30sec. on the other side
1min. regular plank with no weight
---Rest 1min. ---

*Holding that DB straight up in the air on your opposite arm for the side planks

19/03/19

Back Squat (Recovery Week)

Set 1.) 5 x 40%
Set 2.) 5 x 50%
Set 3.) 5 x 60%
Set 4.) 5 x 60%

*5sec. Eccentric on ALL sets and reps

SUPERSET with;
10 Barbell Lateral Lunges (Left+Right = 1 rep)
*Build each set

Metcon

Every 3min. x 6 Rounds:
200m Run
12 Toes-To-Bar
Max DB Thrusters in Remaining Time...

*Score is total # of Thrusters only

14/03/19

14/03/19

Metcon

21min. EMOM:
Min. 1) 15/12 Cal Row
Min. 2) 15 Wall Balls 
Min. 3) 3 Push Jerks*

Climbing on the push jerks. Start at something medium effort and start to build a little each round or every other round. Split jerks are also permitted.

*The open workout is tomorrow so I don't recommend it, but if you want to make this really hard, you can do 20/15 Cals on the row.

Accessory Work

Optional Accessory Work:
3-4 Rounds: (depends how much time you have)
200m Farmer Carry 
1min. Plank with  Plate

*No Rest at any point. Walk on the farmer walks, no running.

12/03/19

12/03/19

Weightlifting

Back Squat

(Week 3 of 4 )

5 x 75%
3 x 85%
Shoot for new 1RM!

SUPERSET with; (Should get about 7-8 sets of squats in before you hit the actual 1RM, including the bar. Try and make 4-5 of those include the KB Swings.)

15-20 Heavy Russian KB Swings. They should actually help you if you're doing them right. Get a good hip hinge and explode. Squeeze glutes at the top!

Metcon

3min. AMRAP:
2 Thrusters 40/25
4 Burpees
6 Pull-Ups

Rest 90sec. x 4 Rounds:

Round 2: 50/35
Round 3: 60/40
Round 4: 70/45

Start where you left off for scoring. Get ready to change those weights quick! 

RX+ 2 Muscle Ups instead of pull-ups (bar or ring)

28/02/19

Weightlifting

Front Squat (5-5-3-3-1-1)

Spend just about 15min. here working up quickly.

Going to test our 1RM today. Remember, volume makes you sore, not max effort percentages. No failed reps today and this will be a good primer for whatever comes at us tomorrow :)

Metcon

15min. EMOM:
Min. 1) Max Cal Bike
Min. 2) Max Cal Row
Min. 3) Max DU's
Min. 4) Rest

This is the only thing I can think of that will not affect you, so go ahead and smash it. There is no time between stations so get off your machine and ready to switch before the minute is up.

Wednesday 27/02/19

Weightlifting

Snatch 12min.

EMOM:
Odd: 15 burpees
Even: 3 Snatches (Climbing)

*This is Open practice stuff. You will most likely have to do these tired so here you go... Start with a 60ish% effort weight and try to add something every round.

Metcon

15min. to get as heavy as possible...
12 Pull-Ups
9 Deadlifts
6 Hang Cleans

*Start at whatever weight you want and make either 5/2.5 jumps or 10/5 jumps. Your goal is to never rest for more then about 10-20sec at any point. Until maybe your last round or 2 if it's getting heavy AF. This is a strength piece today, but mixed with some conditioning. Pick some weights you can move through, but also begin to challenge you. I don't think anyone should go over 100/70. That might be your last round if anything.

RX+ is: (Same weight details)
3 Muscle Ups
6 Hang Cleans
9 Deadlifts

Tuesday 26/02/19

Weightlifting

Back Squat

5 x 65%
5 x 75%
Max reps at 85%

SUPERSET with;

10 Lateral Barbell Lunges

(Left + Right = 1 rep)
*You should start being able to do more weight on these babies now. Keep form priority and get low.

Metcon

18min. EMOM:

Min. 1) 15/12 Cal row
Min. 2) 15 American KB Swings 
Min. 3) 15 Wall Balls 

Monday 25/02/19

Push Press

5 Working Sets:
3 Push Press (Off the ground)
immediately into;
3-5 Weighted "Chin Ups"
Rest 90sec.

65%+ for all sets. These are not jerks, do not re-bend that knee.

Metcon

For Time:
        25 HSPU
        50 Toes-to-Bar (Sit-Up Scale)
        Run 800 meters
        75 Push Press(35/25)

25 Burpees 

CAP: 20min.

*Please do not drop 5's from OH.*

Thursday 21/02/19

Metcon

20min. EMOM:


Odd: 5 Jerks (climbing)
Even: 10 Pull-Ups

You are going to be cleaning the weight off the ground for this. This is a great time to practice your butterfly or kipping pull-ups to get ready for the open. 10 pull-ups in a minute should be easy. However, after that jerk starts to build, it will get spicy

Metcon

Teams of 4:
15min. to complete MAX Calories on the Assault Bike.Hit a good cadence between the 24of you. 10, 10, 10 10 is usually a good cadence since the higher numbers catch up QUICK. That would be around 6 or 7 for ladies. Hit this HARD and this will be one of the hardest pieces you've done in a while

Wednesday 20/02/19

Run 800m

15 Rounds:
5 Wall Balls squat
3 Burpees
1 Deadlift 140/100

Row 1k

15 Rounds:
5 Wall Balls squat
3 Burpees
1 Deadlift 140/100

Looking for something LONG and FUN today. Been a while since we did something like this. CAP is 35min. Be sure that your deadlift is something you can just walk over and pick up. It should NOT be max effort or even close to that. ENJOY! Go fast :)

Tuesday 19/02/19

EMOM 16 minutes
Even: 5 Power Snatches 40/25
Odd: 15 Burpees

Round 2: 50/35
Round 3: 60/40
Round 4: 70/45
and so on... Keep adding 10/5

Metcon

10min. AMRAP:

Use heavy dumbells! 

3 handstand push-ups
3 power cleans
6 handstand push-ups
3 power cleans
9 handstand push-ups
3 power cleans
12 handstand push-ups
6 power cleans
15 handstand push-ups
6 power cleans
18 handstand push-ups
6 power cleans
21 handstand push-ups
9 power cleans
... adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.


Monday 18/02/18

Weightlifting

Back Squat

Recovery Week

40% x 3
50% x 3
50% x 5
60% x 5

SUPERSET with;
5 sets of 10 reps
Barbell Hip Thrusts
*Shoot for a 65-70% effort weight

Rest 2min. Between Sets

15min. AMRAP:
8 Toes-To-Bar
10 DB Hang Clean and Jerks 
14/12 Cal Row

This was 18.1 last year but 5min. shorter. Work on being better then last year. Faster pace, more efficient reps. LEGIT reps also.

Friday 15/02/19

Weightlifting

Push Press

(5 x Max Effort)

Put something on the bar that is about 70% effort and hit as many reps as possible.

*Score is your highest weight by max reps.

*Superset with 20 DB Russian Twists between sets! (Left+Right=1)

Metcon1

5min. AMRAP:

2 Devil Press,  (Round 1)
1 Round of "fianna"
4 Devil Press, (Round 2)
1 Round of "fianna"
6 Devil Press,  (Round 3)
1 Round of "fianna"
…continue to add 2 Devil Press after every round of "fianna"

"fianna" is 10 Pull-Ups + 15 Wall Ball squats

Wednesday 13/2/2019

 Weightlifting

Deadlift (5 x 8)

Time Under Tension Day:
3 second eccentric! Deadlift up fast and literally count to 3 on the way down. I'd rather you be too slow then too fast today 4 or even 5sec. is fine.

Metcon

18min AMRAP:
8 Cal Row
8 Front Rack Lunges 52.5/35
8 American KB Swings 32/24*
*Between this and part 1, your butt and hamstrings should be sore tomorrow :)