20/06/19


Power Clean

Every 2min. x 10 Rounds:
10/7 Cal Bike/ Row
3 Hang Power Clean (Climbing)

Or... RX+ Style:
3 Rounds of 3 reps
3 Rounds of 2 reps
4 Rounds of singles (trying to max)

Metcon

10min. AMRAP:

7 Toes-To-Bar
21 Russian KB Swings

19/06/19

Weightlifting

Deadlift (Week 1 of 4)

Same style as the squats. Complete a few warm up sets, and then:

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

Complete a 1min. Weighted Plank on your hands BEFORE every set above. 3-5 Sets total. 

14 min Amrap

14 DB snatch

14 sit ups

14 burpees

14/06/19

Every 3min. x 10 rounds:
4 Hang Power Snatch (Climbing)
10 Toes-To-Bar
6 Burpees

*4 Hang Snatch on Rounds 1 and 2
*3 Hang Snatch on Rounds 3,4, and 5
*2 Hang Snatch on Rounds 6,7, and 8
*1 Hang Snatch on Rounds 9 and 10

If you have time, 

Emom x 8
1min. of russian twist
1min rest

13/06/19

Strength

A)  5, 4, 3, 2, 3, 4, 5 (go down in reps but up in weight)

4sec down, 4 sec pause at bottom, 4 sec up

Immediately into

60 sec wall sit hold, hands above head

Rest 5 mins

B) EMOM x 10

3 deadlifts @ 70%

Remaining time hold plank

C) (teams of 4...8mins

 Max Cal bike

11/06/19

 

Every 5min. x 6 rounds:
10 Db Power Cleans (C
3 Bench Press (Climbing)
500m Row (90%+ effort)

Try and really smash that row or it's going to feel like a really long rest break. Start at about 70% effort and build. DO NOT start super light.

AccessoryWork

For Time and Quality:

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

if you need to scale, try one of these options:
1.) kipping one of them or both of them.
2.) 10 rounds of 3 and 3 or a doable #
3.) Advanced option. Try a vest or a HSPU deficit.

10/06/19


Front Squat 

RecoveryWeek.
After a Few Warm-Ups sets:
40% x 5
50% x 5
60% x 5
*5 second eccentric count on each rep. Have a partner count.

*SUPERSET with/

8 Lateral Barbell Squats
*Left + Right = 1 rep
*Be sure to come up to a full stand at the end of each rep

Metcon

3 Rounds:
1min. of Max Front Rack Lunges 40/25
1min. Rest
1min. of Wall Balls
1min. Rest
1min. of Max Cal Assault Bike
1min. Rest

Serious Leg and Booty Day today. We building cakes out here ;)

05/06/19


30min. Running Clock...

5 Push Jerks (Climbing but unbroken)
10 Chin-ups (underhand grip)
50 Double Unders
Rest 60sec.

Between SetsIf you happen to get to 10 rounds, then stop.

Again, you can climb as much as you want, but it must be unbroken.

RX+ Pulling options:
1.) 10 Strict Chin-UPs
2.) 3-5 Muscle Ups (must be unbroken)

Accessory Work

If you have time, complete this on your own time open gym style:

3 Sets:
1min. of lateral Db raises
1min. of sit-ups
1min. of front Db Raises
1min. of rest

* pick a weight that you get between 12 to 15 reps with

04/06/19

Front Squat (Week 3 of 4)

Few Warm-Ups sets
then;
75% x 5
85% x 3
Shoot for new 1RM (2 tries max)

*SUPERSET 
1min. Of weighted planks plate

Metcon

18min. AMRAP:
Min 1 8 Cal Bike
Min 2 8 TTB
Min 3 10 Alt. DB Lunges 
 (holding 1 DB vertically) 

30/05/19

Strengt

A)  5x5 back squat

4sec down, 4 sec pause at bottom, 4 sec up

Immediately into

45 sec wall sit hold, hands above head

Rest 5 mins

B) EMOM x 10

3 deadlifts @ 70%

Remaining time hold plank

C) 7 MIN AMRAP

Burpees.

  *this is a repeat so try to lift a bit more than last time, % on Deadlift has increased. Oh and do more Burpees this time round too! 

29/05/19

Metcon

Every 4min. x 8 Rounds:
Min 1: 10/7 Cal Assault Bike
Min 2: 10 Pull-Ups
Min 3: 3 Power Clean and Jerks 60/40*

*Rounds 4,5,6, is 2 Power Clean and Jerks as heavy as you can. (While still staying on pace for the workout)

*Rounds 7,8,9,10 is only 1 Power Clean and Jerk. You want to be shooting for some max effort attempts in the end here.

*Scale is just staying at 60/40 the whole time or starting with lighter #s and climbing at your own abilities.

  *All reps T n G... No drops, ground everything under control. 

Metcon

5min. AMRAP:
Max Russian KB Swings 

Can you go unbroken for the entire 5min? This is actually going to be a fun challenge while lighting up your booty and abs. Be sure to "hinge" while swinging and NOT "squatting."

28/05/19

5min. running clock...

5 Bench Press (Heavy as possible)
immediately into;
300m Row (Hard as possible)
Rest 90sec.

*After 3 Rounds start doing 3 reps
*After 5 Rounds start doing 1 rep (95%+ attempts)
*Get as many rounds as you can. Should get between 6-8 rounds

Score is heaviest bench. Try and stay within 5sec. of all rows if you can.

Metcon

Spend the next 10-15min. do this little bodybuilding circuit:

3 Working Sets:
Max Rep DB IBench Press
immediately into;
8-10 DB Bent Over Rows
Rest 90sec. Between Sets
*(2-3 sec. eccentrics on all reps)

Looking for about 10-15 reps on the DB bench press so pick something appropriate. On the rows go as heavy as possible also.

Accessory Work

That's a lot of time but if you're still looking for a little more today then grab a buddy and do some weighted partner planks.

27/05/19

Weightlifting

Front Squat (Week 2 of 4)

Few Warm-Ups sets
then;
70% x 3
80% x 3
90% x Max Reps! (3+ goal)

*SUPERSET with 20 Russian Twists with the heaviest DB possible. Left + Right = 1 

Metcon

8mins. to get as far as possible...
5 Rounds:
10 ea arm Dumbell push press Push 
15 Toes-To-Bar

Rest 2min. 

8mins to get as far as possible...

5 Rounds:
10 ea Dumbell Push press
15 Wall Balls


23/05/19

20min. EMOM:
Odd: 15 Wall Balls 
Even: 10 power Snatches x 2 Rounds

8 power Snatches x 2 Rounds
6 power Snatches x 2 Rounds
4 power Snatches x 2 Rounds
2 Power Snatch x 2 Rounds

*Picking an RX Keep the 10 and 8 sets light enough to feel that conditioning, but you're still done in about 30sec. Then, start putting some heavy stuff on and pushing the envelope. The 15 Wall Balls really shouldn't be an issue at all for anyone. If you want to scale, consider picking 1 weight and doing 5 reps each time working on technique. You can even make it 20 wall balls in conjunction with that and really make it spicy.

Metcon

10min. To get as far as possible...
10-20-30-40-50
 KB Swings 
*10 HSPUs after Each Set