24.06.2017

24.06.2017

Jun 23

Strength 

Snatch Complex

1 Hang Power Snatch
1 Power Snatch
1 Overhead Squat
1 Squat Snatch

15 minutes to get more comfortable at the full snatch
build weight as needed, but keep it sharp.

MetCon

20 minute AMRAP

Level 1
Part A
4 rounds of…
15 KB Swning (20/12)
15 DB Push Press (12/7)
15 Burpee

Part B
AMRAP
200m RUN
8 Push Ups
16 Air Squats

Level 2
Part A
4 rounds of…
12 Power Snatch (35/25)
12 Burpee
12 V Sit Up

Part B
AMRAP
200m RUN
8 Push Ups
16 Air Squats

Level 3
Part A
4 rounds of
9 Squat Snatch (43/30)
12 HSPU
15 T2B

Part B
AMRAP
200m RUN
8 Push Ups
16 Air Squats

23.06.2017

23.06.2017

Jun 22

Monster Mash

4 ROUNDS OF

1 minute of – Assault Bike (CALS)
1 minute of – Alternate DB Split Jerk (15/10) (REPS)
1 minute of – Row (CALS)
1 minute of – Box Jumps (20”)
1 minute of – Power Clean (35/23)

20 sec rest between stations
4 minute rest after each round

 

22.06.2017

22.06.2017

Jun 21

Strength

A1) Deadlift

5 reps x 4 sets

A2) Close Grip Bench Press

5 reps x 4 sets

 

MetCon

In Pairs

1 Athlete Row 30/20cals
The other Athlete holds “Wall Hand stand”
*Each person does 2 sets (4 sets total)

4 minute REST

1 Athlete 10 Burpee Box and Over
The other holds “Chin up”
*Each person does 3 sets (6 sets total)

Then no REST

3 Sets of
30 Alt Medball Sit ups
30 Alt Wallballs

 

21.06.2017

21.06.2017

Jun 20

Strength

Back Squat

5 reps x 5 sets
Build weight as you go.
Last set NOT a max effort

 

Conditioning

10 minute EMOM
-10 Wallballs
-10 Burpees

 

MetCon

12 minute AMRAP

Level 1
200m Run
20 Air Squats
15 Ring Row

Level 2
400m Run
21 KB Swing (20/12)
12 Jumping Pull ups

Level 3
400m Run
21 KB Swings (24/16)
12 CTB Pull ups

Scale correctly to achieve 3 minute Rounds

 

19.06.2017

19.06.2017

Jun 18

Strength

A1) Push Press

5 reps x 4 sets

A2) Weighted Reverse Lunges

12 reps x 4 sets

 

MetCon

3 rounds of

2 min Max Cal ROW
90 sec REST
2 min Max REP Box Jump over
90 sec REST
2 min Max REP Sit Ups
90 sec REST

 

17.06.2017

17.06.2017

Jun 16

Strength

Deadlift

5 reps x 5 sets
*build to a tough set

 

MetCon

15 minute AMRAP

400m Run
20 Bumper OH Lunges
10 Burpees

 

Core Conditioning

3 rounds of (30 on 10 off)
Hollow Hold
Superman
Side Plank

 

16.06.2017

16.06.2017

Jun 15

Strength

Snatch Complex

1 Hang Power Snatch
1 Power Snatch
1 Overhead Squat
1 Squat Snatch

Build to a MAX complex in 20 minutes
* two people per barbell

 

MetCon

3 rounds of

1 minute DB Renegade Rows
20 Second Rest
1 minute DB Lunges
20 Second Rest
1 minute DB Push Press
20 Second Rest

*Dont focus on scoring reps, just focus on moving well for each minute.

 

WOD Scores 16.06.2017

15.06.2017

15.06.2017

Jun 14

Strength

A1) Pause Front Squats

5 reps x 4 sets

A2) Strict Pull Ups

8 reps x 4 sets

 

MetCon

20 minute AMRAP

15 meter Bear Crawl
15 AB mat Sit ups
200m Run (Med Ball on shoulder)

 

Core Conditioning

3 Rounds of 3 rounds of..
10 Back EXT
10 Side Planks each side

 

WOD Scores 15.06.2017