19.10.2017

19.10.2017

Oct 18

Strength

Back Squats

10 reps x 4 sets
tough sets

 

Conditioning

15 minute EMOM
1st min – 30 sec Double Under
2nd min – 10/7 Cal (Rower)
3rd min – 10 DB Push Press

 

MetCon

4 sets of..
Every 3 minutes
200m Run
12 Alt lunges with Medball
20 Russian Twist (feet off the ground)

18.10.2017

18.10.2017

Oct 17

Speed & Power

Snatch Complex
1 rep – Hang Power Snatch
2 rep – Overhead Squat
1 reps – Hang Squat Snatch

Build weight slowly and complete at least 5

 

Conditioning

6 min EMOM
odd min – 5 Strict pull ups
even min – 8 Push up Burpee

 

MetCon

18 minute CHIPER

50 Wall Balls
50 Burpees
50 Box Jump SD
50 AB Mat Sit ups
50m Bear Crawl
50 PVC OH Squats
once complete…
L1 – AMRAP Burpee Box Jump SD
L2 – AMRAP Burpee CTB Pull up
L3 – AMRAP Burpee Muscle Ups

17.10.2017

17.10.2017

Oct 16

Strength

A1) KB Bench PressĀ 

8 reps x 4 sets

A2) Pendlay Row

8 reps x 4 sets

 

Gymnastics Skill

EVERY 2 minutes x 4 sets

Level 1
Pike shoulder taps (10reps)

Level2 & 3

Wallwalk to shoulder taps (10reps)

 

MetCon

10 minute AMRAP

Level 1
12 DB Power Cleans
10 Push ps
8 Jumping pull ups

Level 2
12 DB Power Clean
10 Box Pike Push ups
8 Kipping Pull ups

Level 3
12 DB Power Cleans
10 HSPU
8 CTB Pull ups

NOTE!
All level 1’s set up at the front of the room and use the front pull up rig
All level 3’s set up at the back of the room and use the back pull ups rig

 

WOD Scores 17.10.2017

 

16.10.2017

16.10.2017

Oct 15

Strength

Front Squat

5 reps x 3 sets
all sets tough weight.

 

Conditioning

5 minute EMOM
L1 – 12 Wallblls UNB
L2 – 17 Wallballs UNB
L3 – 22 Wallballs UNB

 

MetCon

4 rounds of
30 seconds WORK
30 seconds REST between stations
-DB Push Press
-Assault Bike
-KB Swing
-Double unders

 

14.10.2017

14.10.2017

Oct 13

Strength

Back Squat

5 , 5 , 3 , 3 , 1 , 1
*go 2.5kg heavier on all sets from last week

 

MetCon 1

8 minute AMRAP

Level 1
8 Jumping Pull ups
7 Front Squat (40/23)
6 Push Press

Level 2
5 Kipping Pull ups
5 Squat Clean (50/30)
5 Push Jerk

Level 3
8 CTB Pull ups
6 Squat Clean (60/40)
4 Push Jerk

 

MetCon 2

12 minute AMRAP

3 Deadlift
3 Hang Power Clean
3 Push Jerk
3 Back Squat
30 Double Unders / 60 singles
Level 1 – 40/23
Level 2 – 50/30
Level 3 – 60/40

 

WOD Scores 14.10.2017

13.10.2017

13.10.2017

Oct 12

Speed & Power

Snatch Complex
1 Hang Snatch
1 Power Snatch
1 Hang Squat Snatch

build to a tough complex

 

MetCon

18 minute AMRAP

Level 1
200m Run
10 Air Squats
2 Wall Walks

Level 2
400m Run
15 Overhead Squats (35/25)

Level 3
400m Run
15 Overhead Squats (43/30)

 

WOD Scores 13.10.2017

12.10.2017

12.10.2017

Oct 11

Seasonal Benchmarks

A) Assault Bike

Max cals 3 minute

B) Double Unders

2 minutes MAX reps

C) Run

400m For Time

MetCon

10 minute AMRAP
7 V-Sit ups
7 Wall Balls
7 Box Jumps SD

 

WOD Scores 12.10.2017

11.10.2017

11.10.2017

Oct 10

Strength

A1) Deadlift

3 rep x 4set

A2) KB Bench Press

8 reps x 4 sets

 

MetCon

IN GROUPS OF THREE

30 Sec ROW (CALS)
30 Sec Russian Med Ball Twist
30 Sec Hand Stand Hold (or H.S Walk)

20 second rest between stations
4 sets of each
* no scoring other than cals on Rower