Friday 18/1/2019

Metcon

5 Rounds:
3 Power Cleans (climbing)
5 Bench Press (climbing)
500m Row

Rest 2min. After Each Round. You have 25min. for this. Should be finishing each round in about 3min.

Start at about 70% effort and build each round to MAX efforts. Make sure you have a spotter.

I need you to row HARD. Like 80-90% effort. Something you can repeat each round as well. Most men should be able to hit 1:45-1:50 Range. Women 2:00-2:05 Range.

Score is both highest weights combined.

 

Metcon

10min. EMOM:
Odd: 50sec. Plank
Even: Max Effort Russian KB Swings 32/24

Score is just russian swings. Good numbers to shoot for would be like 25 reps a minute. 15 being the absolute minimum.

*On the plank be sure to SQUEEZE your booty and tuck your pelvis. That will engage your lower abs a ton more than a regular plank.

Thursday 17/1/2019

Weightlifting

Back Rack Lunge

8 Reps on each leg

SUPERSET with;

Single Leg Deadlift

8 Reps on each leg.


Rest 2min. and start back at the top. 20min. Window. Shoot for 4-5 Sets.

 

Metcon

7 RFT (Rounds For Time)

7 Cal Assault Bike/Row

7 Toes To Bar

7 Deadlifts 100/70

*Time CAP: 12min.

*RX+ is 125/85

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Wednesday 16/1/2019

Weightlifting

Push Jerk 3 Piece Circuit:
5 Push Jerks (Heavy as possible. From the rack.)
immediately into;
10 DB Bent Over Rows (5 ea. arm)
immediately into;
75 Double Unders

Rest 2 min. x 4-5 Rounds. You have a 20min. time CAP. If you have time for that 5th round, get it in!

*The 4th and 5th jerk should be very difficult. 

Metcon

The Meat Man

10min. AMRAP:
50 air squats
40 push-ups
30 alt. db snatches 22.5/15
20 handstand push-ups
10 Jerks 60/45

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Tuesday 15/1/2019

Metcon

EMOM x 7min. (both in the same min.)

7 Pull-Ups

3 Hang Power Snatch @50%

immediately into;

EMOM x 7min. (both in the same min.)

7 Burpees

3 Hang Power Cleans @50%

Rest 5min.

(Change your weights and some others close by incase you want to jump more)


EMOM x 7min. (both in the same min.)

7 Pull-Ups

3 Hang Power Snatch @60-65%

immediately into;

EMOM x 7min. (both in the same min.)

7 Burpees

3 Hang Power Cleans @60-65%

 

For RX you must finish all of the reps. I want the first section to be challenging but not terribly hard. Save that for the second round of EMOMs. You may also build at any time, but you are going to have to move fast to make that happen. I recommend trying to stick to the same weights. Score is your heaviest snatch and clean set combined.

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Friday 11/1/2019

Weightlifting

Front Squat 50% of your 1RM or whatever 50% effort is to you. Complete MAX EFFORT reps to failure. If you rest more than 1sec. at the top it's OVER. Looking for NONSTOP movement.

immediately into;

Hip Thrust  50% of your 1RM or whatever 50% effort is to you. Complete MAX EFFORT reps to failure. If you rest more than 1sec. it's OVER. Looking for NONSTOP movement. Everyone can probably even share 60/45 kg here if you're stopping around 15-20 reps.

Rest 2min. And start back up at the Front Squats. (20min. window. Should get between 4-5 Rounds in)

 Metcon

15min. to finish...
10 Rounds:
15 Russian KB Swings 32/24
10 Hand Release Push-Ups

 

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Wednesday 9/1/2019

Weightlifting

Bench Press

75% x 5 reps
85% x 3 reps
100% x 1 (Try for new 1RM!)

*Complete 2-3 Weighted Chin-Ups (underhand grip) after each set as well as your warm up sets. Shooting for something heavy on this today as well.

*If you can not do weighted, work on strict or slightly assisted strict with bands for sets of 5-6 reps.

Metcon

Metcon (AMRAP - Rounds and Reps)

Every 6min. x 3 Rounds (18min.)
Run 400m, then as many rounds as possible of:
10 Pull-Ups
5 Devil Presses 22.5/15kg DBs 

*Score is just your rounds of pull-ups and devil presses.

Tuesday 8/1/2019

 Metcon

EMOM x 30min!
Min. 1) 1 Round of "DT"
Min. 2) 15 Toes-To-Bar
Min. 3) Rest

"DT" is:
12 Deadlifts
9 Hang Power Cleans
6 Jerks

Weights:
RX - 60/45
RX+ - 70/50

If you have anything left you might as well add a little more to the core today. Complete 1 of the following:
3 Rounds of weighted planks
1min. on x 1min. off
or
5min. of max effort russian twists with a 22.5/15 kg DB

Monday 7/1/2019

Weightlifting

Back Squat

Every 4min. x 4 Rounds:
500m Row
5 Back Squats (% of 1RM)

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

*Hit the row at like 80-85% and get the squats done as fast you can with PERFECT form. Time is not a factor on this, but you do want enough time left to be able to repeat the same time on the row

*Share a rack with someone who lifts close to the same and change the weights out quick. Shouldn't be an issue. If you're a badass OR your #s are low enough, you can clean it off the ground.

Metcon

Metcon (AMRAP - Reps)

15min. AMRAP:
10 Burpees
5 Thrusters 45/30 kg
10 Pull-Ups
5 Thrusters

*Every 2 Rounds add 10/5 kg to the bar.

Round 1: 45/30
Round 2: 45/30
Round 3: 55/35
Round 4: 55/35
Round 5: 65/40
Round 6: 65/40
... And so on....Scaled: Leave it at 45/30 the whole time.

Friday 4/1/2019

Weightlifting

Bench Press

70% x 3 reps
80% x 3 reps
90% x MAX REPS

*Complete 5 Weighted Pull-Ups after each set as well as your warm up sets.
*If you can not do weighted, work on strict or slightly assisted strict with bands.

Metcon

Metcon (AMRAP - Rounds and Reps)

17min. AMRAP:
1 Rope Climb
5 Burpees
200m Run

RX+ is with a 20/14lb Vest
or
Legless Rope Climbs if you don't have a vest.

Thursday 3/1/2019

Metcon (Weightlifting)

Lift better WARM. Sequences like this always produce great lifting numbers. This is by far the longest one we have done yet, but I am excited to see how everyone does. This is meant to be more of a skill day with the 3's and 2's (lighter weights) but if you're feeling good do 2's and 1's and hit something heavy. Score is max of both lifts combined. (2's or 1's, whichever you decide)

 

EMOM x 4min.

12/9 Cal Row

EMOM x 4min.

3 Hang Power Snatch (climbing)

EMOM x 4min.

12/9 Cal Row

EMOM x 4min.

2 Hang Power Snatch (keep climbing)

EMOM x 4min.

12/9 Cal Row

EMOM x 4min.

3 Hang Power Clean and Jerk (climbing)

EMOM x 4min.

12/9 Cal Row

EMOM x 4min.

2 Hang Power Clean and Jerk (keep climbing)

*Try and go unbroken on those reps, even the hang clean and jerks. The more time you get to rest, the heavier you will feel comfortable going.

Wednesday 2/1/2019

Weightlifting

Back Squat (Week 2 of 4)

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

*1 min. Plank Holds with a 20/10 kg+ plate on your back between sets.

Metcon

“Gnocchi”

For Time: (CAP: 15min.)
18-15-12-9-6
Thrusters
*15 TTB after each set

18 set: 45/30
15 set: 50/35
12 set: 60/45
 9 set: 62.5/47.5
 6 set: 65/50

If you have to scale try to choose something that allows you to add a little something each round. If 45/30 is spicy by itself, than maybe just stick to that the entire time.

Friday 21/12/2018

 Weightlifting

Bench Press (Week 1 of 4)

65% x 5 reps
75% x 5 reps
85% x MAX REPS

*Complete 20 russian twists with a 22.5/10 kg DB after each set. (Left + Right = 1 rep)

Metcon

Metcon (AMRAP - Rounds and Reps) 12min. AMRAP:
10 Cal Row
10 Hand Release Push-Ups
15 American KB Swings 24/16

*Round 2 is 20 KB Swings
*Round 3 is 25...
*And so on...Increasing the KB Swings by 5 reps each time (Row and push-ups are always 10)

Thursday 20/12/2018

Weightlifting

Push Jerk 4 Sets:
5 Split Jerks (climbing)
immediately into;
1min. of max cals on the assault bike
Rest 2min.

*Try and stay within 5 cals your best and worst.

Metcon

Metcon (AMRAP - Reps)10min. AMRAP:
MAX Hang Power Cleans 45/30
(*MAX Push Press on the Even Minutes)
*5 Burpees EMOM

- Start With Burpees
- RX+ 55/35

*To be clear... Minute 1 is hang cleans. Minute 2 is Push Press. And you keep going back and forth. 5 burpees at the top of every minute.

Row, Row, Row your boat

Row, Row, Row your boat

Wednesday 19/12/18

Metcon

Every 4min. x 5 Rounds:
200m Run
200m Row
5 Snatches (Climbing)

Remember that this is sets of 5, so it's not going to be super heavy. Try and work on your touch and go for as long as possible before you go to singles. Power or Squat is fine.

Metcon

For Time:
10-9-8-7-6-5-4-3-2-1
Strict Pull-Ups
Strict HSPUs

*Ideally I would like this to be done in 10-15min, so think about what you need to do to accomplish that. Some options might be:
1.) kip all of it
2.) 10 Rounds of just 3 reps each to keep you moving
3.) Only kip 1 movement
4.) Start backwards and give yourself a 15min. CAP