19.01.2017

19.01.2017

Jan 18

 

Strength

Snatch Complex

1 Hang Power Snatch

1 Hang Squat Snatch

1 Overhead Squat

*Build to a TOUGH set in 15 minutes

MetCon

12 minute AMRAP

 

Level: 1

Level: 2

Level: 3

40 Power Snatch 40 Power Snatch 50 Power Snatch
then then then
15 Wallballs 20 Wallballs 20 Wallballs
10 Jump pull up 8 Pull up 10 CTB Pull up
BB @ 30K/18K BB @ 35K/25K BB @ 35K/25K

 

Core

Tabata Sit ups

20 on 10 off

8 rounds

 

18.01.2017

18.01.2017

Jan 17

Gymnastic Conditioning

14 min EMOM

 

Level: 1

Level: 2

Level: 3

5 to 7 Kip to Knee tucks 2 to 4 UNB T2B 2 to 4 UNB Muscle up
3 Caterpilar Push ups 4 to 6 Pike push ups 3 to 5 strict HSPU

MetCon

9 min AMRAP

 

Level: 1

Level: 2

Level: 3

10 Wallball 10 Wallball 10 Wallball
6 Burpees 8 Burpees 10 Burpees
10 Step up SD 10 Box Jump SD 10 Box Jump SD

 

MetCon – 2

9 min AMRAP

 

Level: 1

Level: 2

Level: 3

10 KBS (20/12) 10 KBS (24/16) 10 KBS (32/20)
40 Singles 10 Double unders 20 Double unders
10 Air Squats 10 Air Squats 10 Air Squats

 

img_4915-2-min

17.01.2017

17.01.2017

Jan 16

Part A

Strength

(20 min)
Front Squat With Pause
3 reps x 3 sets
(No rack, perfect form and tempo)
Tempo is … (3sec down / 2sec pause)
4 minute change over
Part B

Speed & Power

Squat Clean
6 min EMOM
3 Squat Clean not TNG
All sets @ 70% 1rm
4 minute change over
Part C

Met Con

4 Sets of…
Every 3 minutes complete

Level: 1

Level: 2

Level: 3

8 to 10 Jumping Pull up 4 to 5 Pull ups 8 to 10 UNB CTB Pull up
8 Thrusters (30/18) 8 Thrusters (35/25) 8 Thrusters (43/30)
8 Burpees AFAP 8 Burpees AFAP 8 Burpees AFAP

 

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WOD Scores 17.01.2017

16.01.2017

16.01.2017

Jan 15

Strength 

Conditioning Duo

Every 2:30 for 5 sets

5 Deadlift @60% 1rm

8 Push ups (scale for quality)

 

Metcon

 

3 rounds for Reps

1 min – Box Jump SD (20”)
1 min – Assault bike (CAL)
1 min – DB Push Press (12k/7k)
1 min – Burpees
1 min – Row ( Legs stay locked out)
1 min – REST

 

img_4671-2-min

WOD Scores 16.01.2017

WOD Scores 16.01.2017

14.01.2016

14.01.2016

Jan 13

Metcon Mania

8 minute EMOM

on the minute

6 Pull up (L2 = 3 Pull up / L1 = 8 Ring row)
6 Push up
12 Air Squats

 

5 min rest

 

Metcon 2

14 min AMRAP

(REPS 3-6-9-12 … …)

DB Thruster
Burpee
V – Sit up

 

img_4209-2-min

13.01.2017

13.01.2017

Jan 12

Speed & Power

Snatch Complex

3 S.G Deadlift
3 Hang Power Snatch
3 Hang Squat Snatch

Every 2:30 minutes
X 6 Sets
Build to a MAX complex
*5 min to find starting weight

 

Metcon

12 min AMRAP

9 Power Snatch
9 Overhead Squat
9 T2B
*Barbell weight is 70% of (A)

 

IMG_2533 (2)-min

WOD Scores 13.01.2016

WOD Scores 13.01.2016

12.01.2017

12.01.2017

Jan 11

Strength

5 sets

Every 90 seconds

A1) Deadlift (4 reps at 60% 1rm)

A2) Strict Push ups (8 reps)

Metcon

7 min AMRAP

7 Pull ups
7 Box Jump
7 Burpee

7 min AMRAP

7 Russian Med ball twist per side
7 Wall ball
7 KBS

 

img_4141-2-min

 

Ask Coach Shaya for the scores…

11.01.2017

11.01.2017

Jan 10

Strength

5 sets

60 sec per station

A1) DB Floor Press (10 reps)

A2) DB Lunges (8 reps)

A3) Plank (30 sec)

 

Metcon

3 rounds

1 min WORK / 30 sec REST

1 – min = Row (cals)
1 – min = Burpees
1 – min = Double under
1 – min = Assault Bike

*80% effort on each station, stay moving

 

 

img_4557-2-min

WOD Scores 11.01.2016

WOD Scores 11.01.2016