WOD

Thursday 31/1/2019

 Metcon

EMOM x 15min:
3 Power Cleans
3 Front Squats
3 Push Jerks

RX is 60/45

I want to stress the hard factor on this. If you choose one of these weights and begin to fail, then scale it to 2s, don't take the weight off. If you must go lighter, that's fine, just make it something challenging.

Metcon

15min. AMRAP:
5 Pull-Ups
10 Push-Ups
15 Air Squats

RX+ is with a 10 kg vest.

No vest? How about 2 Muscle Ups?

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Friday 25/1/2019

 Metcon

Some much needed LONG cardio. We haven't run in a while. Warm those leggies up good :)

Every 7min. X 5 Rounds:
Run 400m
500m Row
Round 1: 10 Power Clean and Jerks 50/35
Round 2: 8 Power Clean and Jerks 55/40
Round 3: 6 Power Clean and Jerks 60/45
Round 4: 4 Power Clean and Jerks 70/50
Round 5: 2 Power Clean and Jerks 80/55

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Thursday 24/1/2019

 Weightlifting

Back Rack Lunge 8 Reps on each leg (Just like last week, but heavier). Take your time and don't rush the movement. Elevate your front foot on a 20kg Plate.

SUPERSET with;

Weightlifting

Single Leg Deadlift 8 Reps on each leg. Same as last week, but hopefully a little heavier.
* I see a lot of people with WAY too close of a position on this. Get that front foot OUT so you feel this in your glutes and not your back.

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

Metcon

15min. AMRAP:
21 Wall Ball Squats 9/6
15/12 Cal Row
  9 Deficit Deadlifts 100/70

*Standing on a 20kg. plate for the Deadlifts. I purposely want that narrow position, so keep your feet on that plate.

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Tuesday 22/1/2019

 Weightlifting

DB Bench Press (5 x 10)

SUPERSET with;

DB Bent Over Rows (5 x 10 each arm)

- Rest 2min. Between Sets
- 20min. Window.
- Shoot for 4-5 Sets.

*starting at 60% effort and climbing in weight on both movements.

 

Metcon

Annie and friends

(AMRAP - Reps) 15 min. cap
50-40-30-20-10
Double Unders
Sit-Ups
immediately into;
10-20-30-40-50
American KB Swings 53/35
Pull-Ups


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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