July 2016

Sunday July 31st 2016

Metcon

2 Person Team

Row 3km
While 1 partner Rows, the other holds a barbell at the top of a Deadlift (155/115)
80 BB Thrusters (65/45)
While 1 partner performs Thrusters, the other holds a Handstand Hold/Plank
80 Pull Ups/Jumping Pullups
While 1 partner performs Pull Ups/Jumping Pullups, the other holds the top position of a Ring Row
 

Split Up Work Any Way You Wish

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Saturday July 30th 2016

Metcon

2 Person Teams

4 Rds

15/10 Cals Row
What is left of remaining 2min, perform AMRAP
Double Unders/Single Unders

Rest 30 Secs

15/10 Cals Row
What is left of remaining 2min, perform AMRAP
Feet Anchored Abmat Situps

Round 1

Partner A will do 1st 2 Min AMRAP Partner B will do Ball Slams
Partner B will do 2nd 2 Min AMRAP Partner A will do Burpees

 

Rest 2 Mins

Round 2

Partner B will do 1st 2 Min AMRAP Partner A will do Ball Slams
Partner A will do 2nd 2 Min AMRAP Partner B will do Burpees

Rest 2 Mins

Round 3

Partner A will do 1st 2 Min AMRAP Partner B will do Ball Slams
Partner B will do 2nd 2 Min AMRAP Partner A will do Burpees

 

Rest 2 Mins

Round 4

Partner B will do 1st 2 Min AMRAP Partner A will do Ball Slams
Partner A will do 2nd 2 Min AMRAP Partner B will do Burpees

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Friday July 29th 2016

WORKOUT PREP 

Review the Squat Clean with a Barbell:

Deadlift – High Hang Power Snatch – Front Squat – Full Clean

 

Prep Clean for Workout

2 Rds

4 Deadlift + 3 Hang Power Clean + 2 Hang Squat Clean
* Do this with a light load, then add a bit more for the second round.

2 rounds

3 Squat Clean
* Add more from the sets above. Go heavier than the workout calls for.
* Use this time to drill positions and feel comfortable under a moderate load.

Metcon

AFAP

50 Wall Ball 
40 Pistols
30 Squat Clean (95/65)
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Thursday July 28th 2016

Metcon

20 Min AMRAP

100m Farmers Carry 
10 HSPU
10 Burpee Box Jumps 

 

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Wednesday July 27th 2016

 

Metcon

5 RNFT

12 Deadlift
9 Front Squat
6 Push Press

Then pick up something Heavy and perform

50m Overhead  Walk

Deadlift Front Squat and Push Press must be unbroken

Use the first 2 sets to get a feel for how much weight you can sustain over the 27 Reps. Then go a little heavier each round for the last 3 rounds. Even if you go up by a couple of lbs each time!

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Wednesday July 27th 2016

 

Metcon

5 RNFT

12 Deadlift
9 Front Squat
6 Push Press

Then pick up something Heavy and perform

50m Overhead  Walk

Deadlift Front Squat and Push Press must be unbroken

Use the first 2 sets to get a feel for how much weight you can sustain over the 27 Reps. Then go a little heavier each round for the last 3 rounds. Even if you go up by a couple of lbs each time!

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Tuesday July 26th 2016

Skill

Review Muscle Up
False Grip Ring Holds – False Grip Ring Rows 

Metcon

2 Rds

800m Run
18 Pull Ups
18 Dips
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Monday July 25th 2016

WOD Prep (12 Mins)

Split Squat

5 x 2 reps each leg.
* Work up to you starting weight with sets of 2 each side.
* Stop when you feel like the next set would be too much to be able to maintain over 6 reps each side.
 

Metcon

3x3 Split Squats (each side)
3x6 Split Squats (each side)
3x9 Split Squats (each side)
 

After the 3x3 you will reduce the load slightly. It still needs to be challenging for 6 each side, so probably no more than 10-20lb change. Same goes for the sets of 9. However, at this point the accumulative effects of fatigue will have caught up with you so the last 3 sets will drop at a higher percentage than your second 3 sets.

 

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Sunday July 24th 2016

Skill (15 Minutes)

DB/KB Snatch

 

Metcon

21-18-15-12-9

Jack Knives
Push Ups
KB Swing
 
 

*More Experienced athletes can do the following

21-18-15-12-9

 
Jack Knives
Ring Pushups
KB Snatch Right Arm
KB Snatch Left Arm
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Saturday July 23rd 2016

Review Clean and Jerk With Empty BB

Deadlift – High Hang Power Clean – Front Squat – High Hang/Mid Thigh Squat Clean – Full Squat Clean
Press – Push Press – Push Jerk

Metcon

In Teams of 3:

1. Accumulate as many lbs lifted as possible of Power Clean and Jerk in 10min

 
You can use two Barbells per team for the Clean and Jerks.  

Teammates all have 3 attempts at both lifts. The sets of 3 need to be unbroken (touch and go) for them to be counted. If you fail a set, the team gets zero for that set. You can use a Push Jerk or Split Jerk, no Push Presses. You can choose to lift all 3 sets at the same load and be safe, or choose to increase each set and take a few risks.

There is no order you need to perform the sets in, but you can only have two people lifting at once. The barbells need to start with no weight on them. Time is pretty tight, so make sure you have a plan before you start!

Score = Total weight lifted for all teammates for the two lifts (add up all three lifts for each athlete).

 

2. Then as many metres as possible with a Sled in 10min

For the Sled portion, you can have whatever configuration of people pushing the prowler at any one time. You could have all 3, or just 2, or even just 1. Whatever you feel like maximises your work to rest ratio the best is probably going to be the best method for you.

Coaches set the weight for the Prowler for everyone. You score is how far they travel in metres over the 10min. Using a 30m back and forth track.  

 
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