fat loss

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

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

Thursday 15/11/18

Metcon

Make sure you are ready and warm for both movements. Start at about 50-60% effort (not 1RM) and start to CLIMB! I am only looking for a heavy single today on the 1 reps, but if you are feeling good you can go for the max effort. Your goal is no failed lifts today.


EMOM x 3min.

3 Power Snatch

EMOM x 3min.

2 Power Snatch

EMOM x 3min.

1 Power Snatch

immediately into;

EMOM x 3min.

3 Power Cleans

EMOM x 3min.

2 Power Cleans

EMOM x 3min.

1 Power Clean


*Score is heaviest 1 rep snatch and 1 rep clean combined.

Metcon

15min. AMRAP:

5 pull ups

10 db snatch

15 Air Squats

Tuesday 13/11/88

Metcon

For Time:
15 Clean and Jerks 60/40
1.6k run
15 Clean and Jerks 80/50

I want this to feel like your strength work today, so make sure that weight is challenging. 

*CAP is 18min. You should NOT be done in 10min. That means your weight is too light. If you want to lift lighter, then consider doing  30 reps instead.

*AND... Do not slack on the run 

Metcon

For Time:
10-20-30-40-50
Russian KB Swings 
Push-Ups

Time CAP: 15min.

Monday 22/10/18

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

* In between sets, complete a 1min. Plank Hold (on your hands) with a plate on your back. If you squat correctly, you should feel the fatigue from this in your actual squats. That's a good thing don't worry :)

Metcon

15min. AMRAP:
10 Cal Row
10 Wall Balls
  2 Squat Cleans at 50% of 1RM

*Every 2 Rounds add 5% to the bar.
*So it goes like this:
- Round 1 and 2 is 50%
- Round 3 and 4 is 55%
- Round 5 and 6 is 60%... and so on...

*Scaled is 60/40 the entire time.

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)

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.

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

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!

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