nutrition

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

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

03/12/18

Weightlifting

Front Squat 6-8 Reps

(heavy as possible climbing in weight) with a 5 second negative. Count to yourself on the way down or watch a stop watch. This negative is IMPORTANT today.

Immediately after your set, go to Hip Thrusts (below)

Weightlifting

Hip Thrust  10 Reps as heavy as possible climbing in weight.

Rest 2min. before starting back at the front squat.

In a 20min. Window you should getting 4-5 supersets in.

Metcon

For Time:
10-9-8-7-6-5-4-3-2-1
DB Thrusters 
Toes-To-Bar
Burpees

15min. time CAP so you gotta move! Excited to see times on this one.

Tuesday 27/11/18

20min. EMOM:
Odd: 5 Jerks (off the ground)
Even: Pulling Skill (See below)

Pick Something you can do for entire 20min. on the jerk. make it hard, but not so hard you fail the last few rounds. Probably in the range of 50-80 for guys and 30-45 for girls.

Pulling skill can be either:
1.) 3-5 Muscle Ups
2.) 5-10 Strict Pull-Ups
3.) 5 Weighted Pull-Ups
4.) 10-15 Kipping Pull-Ups

15min. to get as far as possible:

15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
American KB Swings 
Burpees

*Put your time in if you finish!

November 01/10/18

Metcon

5 Rounds:
5 Hang Power Cleans
immediately into;
5 Bench/Floor Press
immediately into;
400m Run

Rest 2min. After Each Round

*The weights are meant to be as heavy as possible for ALL rounds. However, some small jumps here and there are permitted.
*Run as fast as you can repeat! So that should be around 80-85% effort. Try and be within 2-3 seconds on each one.
*It's VERY important to give your body days like this. You can't be going full tilt every single day. Have something left in that tank? Good! Bring it with you tomorrow :)

Accessory Work

Extra Credit and if time allows:

3-4 Rounds: (Bring sexy back)
10-12 DB Skull Crushers
immediately into;
1min. of Max Effort Double Unders
Rest 90sec.

15/9 are usually pretty good on skull crushers but you can do whatever works for 10-12 reps.

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.

Saturday 20/10/18

Metcon

15min. AMRAP:
2 rounds of:
  32 db lunges 
  32 toes-to-bar
  16 db power cleans (2 dbs) 
Then, 2 rounds of:
  32 alt. db snatches 
  16 muscle-ups
  16 db power cleans (2dbs)

Rest 5min.

Can you finish this in 15min?
5 Rounds:
30 Wall Balls
30 SDHP's (50/35)

*Teams of 2: Only 1 Person works at a time
*Scale for muscle up = 32 push-ups
*If you finish the whole piece on part 1, start over and keep going. This is actually very similar to the open WOD 17.2 last year, but I added snatches.

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