Monday 24/09/18

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

Metcon

EMOM x 18min.
Min. 1) 5 Front Squats 80/60
Min. 2) 15 Toes-To-Bar
Min. 3) 15/12 Cal Assault Bike

RX+ can be anything over 80/60  

The hardest part is going to the bike, so be sure to pace and not sprint and blow up right away.

20/09/18

Weightlifting

Weightlifting Superset:
10 Back Rack Lunges
*5 reps on each leg, deficit style with your front foot on a 20kg plate, stepping back. Build in weight and take your time descending. No super fast reps.

Immediately into;
10 single leg deadlifts
*Back foot elevated on a 3 x 20kg plates These are SPICY so go on the lighter side and start with your weaker leg first

-Rest 2min. between sets
-Repeat for 5 sets
-Score is heaviest of each combined

Metcon

15min. AMRAP:
8 Toes-To-Bar
10 Push-Ups
12 Air Squats

RX+ is with a weighted vest. Bring one if you have it today.

Wednesday 19/09/18

Weightlifting

Snatch 10min. EMOM:
3 Power Snatches

*Shoot for about 65-70% of your 1RM for ALL sets.
*Touch and Go preferred
*Spend this time working on your form and getting comfortable.  Move your feet around and play with your cadence from the floor. Little touches can make the biggest difference sometimes.

Metcon

On the 3min. x 5 Rounds:
Run/row 200m (weather dependent)
AMRAP

5 Power Cleans + 5 Lateral Burpees over the bar in remaining time

*To be clear, you are trying to get as many rounds of 5 cleans and  5 burpees as possible until 3min hits. When it does, you run again.

*Strategize when to rest.
*Start where you left off

Tuesday 18/09/18

Metcon

5 Rounds:

1min. of Bench Press 60/35
15sec. transition to:
1min. of Pull-Ups
15sec. transition to:
1min. of Max Cals on the Bike

Rest 3min.


This is going to be a 30min. open gym style window. Share benches and get to the next station by that 15sec. mark. Go as hard as you can because a 3min. rest is coming. Make sure you earned it. Score is combined reps and cals.

Accessory Work

(No Measure)

Extra Credit work if you have time:

100 Russian Twists with a DB

*Left + Right = 1 rep

Monday 17/09/18

Weightlifting

Front Squat

(Week 4 of 4)*

Going to blend the "recovery week" numbers in with some conditioning:

5 x 40% of 1RM
5 x 50%
5 x 60%

*After each set hop on the rower and row for max calories in 90sec.

Rest 2min. between sets (3 sets total)

Metcon

For Time:

50-40-30-20-10
Alt. DB Snatch 
10 air squats
50 Double Unders

Time CAP: 15min.

Saturday 15/09/18

Metcon

Inteams of 2 get as far as possible in 30min...

100 Wallballs 
100 American KB Swings 
800m Run
80 Sit-Ups
60 Pull-Ups
60 Lateral Barbell Burpees
40 Hang Cleans 
40 Jerks 
20 Hang Snatches 
20 Muscle-Ups

If you finish go through again with half the reps. So 50,50,40,40 and so on... If you finish that then Jesus... 
*Scale for muscle-ups - 20 Clapping Push-Ups 

Friday 14/09/18

Metcon

4 Sets:
10 Close Grip Bench Press (Climbing)
immediately into;
300m row for time
-Rest 2min. After Each Round-

Those 300s need to be HARD. Put your fastest time in for your score and let's see what everyone throws down.

Metcon

Teams of 2 For Time:
100 DB Power Cleans 
*5 Burpees EMOM

Technique Tip: When you bring the DBs down, be sure to tap the ground behind you, so that on the way up you get a hip drive (KB Swing like) pop. ALSO... Flash the bottom on the DB Power Clean up at the top. No T-Rex arms today!

Accessory Work

Metcon (No Measure)If you have time and you wanna get a little extra something in...

3 Sets:
DB Skull Crushers to failure

Thursday 13/09/18

Metcon

28min. EMOM:
Min. 1) 60 Double Unders
Min. 2) 15/12 Cal Bike
Min. 3) 2 Rope Climbs
Min. 4) 6 Deadlifts (Climbing)

*RX+ is Legless rope climbs
*Make the deadlifts challenging on the first set.

Accessory Work

Metcon (No Measure)

Pick 1:
1.) Double KB Farmer Carry for 400m
2.) Single KB Farmer Carry for 800m
3.) Partner Planks with a plate. (1min. on x 1min. off x 4 Rounds)
4.) Partner Barbell Bicep Curls (you do 10, I do 10 x 10 Rounds... 3 sec negative)

Wednesday 12/09/18

Weightlifting

Push Press (5 x 5 )

5 Working sets. Do not count warm ups.

*In between each set complete 20 Heavy Russian KB Swings. Try a heavier then normal KB today!

Metcon

For time: (CAP: 20min.)

80 air squats
70 push-ups
60 alt. db snatches 
50 toes-to-bar
40 burpeea
30 handstand push-ups
200m Run
10 jerks 

*Should be able to share bars on this to keep the floor open. Everyone will be at different places by this point anyway

Tuesday 11/09/18

Metcon

(0-5min.)
1000m row *at 80-90% effort

(5-15min.)
Hit a heavy Snatch single (90%+)

(15-20min.)
1000m Row *at 80-90% effort

(20-30min.)
Hit a heavy Power Clean single (90%+)

*Just go off of feel today on the lifts. If you feel good, hit a max... If not, just hit something heavy and save it for the row. Squat or Power Lifts are acceptable.
*I want the row to be as hard as you can repeat later on. So close to a PR, but not quite.
*Score is snatch and clean combined.

Monday 10/09/18

Weightlifting

Front Squat

(Week 3 of 4)

75% x 5 reps
85% x 3 reps
Try for a new Max!

*Try not to hit one at your old max because it will drain you. Go 2.5kg over and just go for it! 

Metcon

Every 3min. x 6 Rounds:
15/12 Cal Bike
15 Pull-Ups
Max Thrusters 42.5/30 in Remaining Time...

*Score is total # of Thrusters only
*RX+ is 60/40

Accessory Work

We usually do the russian twists in between sets for the squat, but I didn't want to mess up your mojo for that 1RM today! So here is your "Cash Out" today:

100 Russian Twists with q DB

*Left+Right = 1 rep
*Slow is actually better and harder than fast, so take your time. Time under tension is key!

Friday 07/09/18

Metcon

4 Rounds:
1min. of Power Cleans (Climbing)
immediately into;
1min. of Max Effort Bench Press (Climbing)
Rest 2min.

Round1) 50% effort

Round 2) 60% effort
Round 3) 70% effort
Round 4) 80% effort

*Getting a few less reps each round is inevitable so don't stress. Try not get less than 5 reps even on the last one. Plan accordingly.

Metcon

12min. AMRAP:
10 Cal Row
10 Hand Release Push-Ups
10 Wall Balls 
*Round 2 is 20 Wall Balls
*Round 3 is 30...
*And so on... (Row and push-ups are always 10)

Thursday 06/09/18

Weightlifting

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

*Try and stay within 5 cals your best and worst. Goal should be 20/15+ each round for most. Try to work at around 80% effort so that your performance is repeatable.

Metcon

10min. EMOM:
8 Front Rack Lunges 40/25
Max Russian KB Swings in remaining time 

- RX+ 50/35
- Goal Range should be 10+ swings each round. Can you hang in?
- Score is only the Swings so be sure to finish those Lunges :)

Wednesday 05/09/18

Weightlifting

Deadlift Every 3min. x 10 Rounds:
15 Toes-To-Bar
50 Double Unders
1 Deadlift (Climbing)

*Rounds 1,2,3 = 5 reps
*Rounds 4,5,6 = 3 Reps
*Rounds 7,8,9,10 = 1 reps


*PLEASE keep solid form and do not go up in weight if a coach tells you that you are not allowed. BIG breathe and HOLD throughout the entire lift to help keep your back flat and core tight!

*Scale the TTB and Dubs if you need more rest

Tuesday 04/09/18

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.Score is your heaviest weight completed.

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

*RX+ Wear a Vest 


Monday 03/09/18

Weightlifting

Front Squat

(Week 2 of 4 )

3 x 70%
3 x 80%
Max reps at 90%

*In between each set complete 20 Russian Twists with the heaviest DB you can. L+R= 1 rep. 

*Remember that these are your "working" sets. You may have a few more warm-ups sets that are not posted here. Take your time warming up to it.

Metcon

5min. to get as high as possible...

10 Cal Assault Bike
10 Wall Balls 
  3 Squat Cleans 60/40

*Round 2: Add 2.5-5kg.
*And so on...
*Share a bar with someone of equal strength if possible. That way you have someone to help you change the weight faster.

Saturday 01/09/18

Metcon

3 Piece today... Partners of 2 (only 1 works at a time)

5 Rounds: (0-10min.)
12 Push press 60/40
24 Toes-To-Bar

10-17min. (With a partner)
1.6k run (in 200m intervals)

17-30min. (10min. AMRAP)
42-30-18
Front Squats 60/40
Burpees over the bar
HSPUs

Each section has a time cap so you gotta move! Finish early and you get rest. Go slow and you're going to be wishing you went faster ;)


Friday 31/08/18

Metcon

5 Giant Sets:
3 Bench Press (Heavy as possible)
immediately into;
3 Power Cleans (Heavy as possible)
immediately into;
15/12 Cal Assault Bike
immediately into;
3 Rope Climbs

Rest 2min.

After Each Set*

(30min. CAP)
*The heavy weights is what truly makes this hard, so go for some big numbers.
*Score is combined weight from the Bench Press and the Cleans. Partner up and share some equipment!