Archive for November, 2014
20/11/2014
Strength and Skill
4 Rounds rest 1 minute between sets
Deadlift (8x8x8x8) @ 3-0-1-1
Rest 1 Minute
Ring Dips (5x5x5x5) after 5 reps do a 15 second hold
Rest 1 Minute
Double-Unders (40x40x40x40)
(If can’t do double-unders then practice for 1 minute)
Rest 1 Minute
Metcon
7 Min AMRAP
10 Box Jumps
10 Toes to Bar
19/11/2014
Circuit Training
40 seconds work 20 seconds rest
For 5 Rounds
1. Battling Ropes
2. Sleds – push/pull
3. Rope Climb practice
4. Stairs – Dumbbells
5. Med Ball Twists
6. Agility Ladder, in, in, out, out
7. Rest
18/11/2014
Strength
10 Min EMOM
3 DB Hang Squat Cleans
(Cannot add weight if the form is not correct)
Front Rack DB Squat
15 Minutes to find 1RM
Metcon
With 60% of B
50 Front Rack DB Squats
5 Hand Stand Push-ups everytime you break it
5 Hand Stand Push-ups everytime you break it
17/11/2014
Metcon
A. 6 min amrap
5 push press
25 double unders
10 sit ups
B. 6 min amrap
5 pull ups
10 squats
5 burpess
C. 6 min amrap
150m row
10 kb swings (24/16)
D. 6 min amrap
10 back extensions
10 hand release push ups
5 box jumps
16/11/2014
Metcon
30 Minute AMRAP
12 PushUps
12 GHD situps
12 Thrusters
250m Row
12 GHD situps
12 Thrusters
250m Row
15/11/2014
Strength
4 sets
10 DB Russian Step Ups (each leg)
Rest 1 min
5 KB Halos from knees (each side)
Rest 1 min
60 secs Double Under Practice
Rest 1 min
Metcon
3 Sets (5 minutes cap per set)
15 Slam Balls
12 Burpees
10 Box Jump overs
40 Double Unders
Rest 3 Minutes
14/11/2014
Bench Press
10x9x8x7x6x5x4x3x2x1
Metcon
4 Rounds
25 AB mat sit-ups
25 KB swings
25 Push ups
13/11/2014
Strength
12 Minute – EMOM
Odd: 3 Box Jumps (for height)
Even: 30sec Chin Over Bar Hold
Score highest jump in inches and in comments indicate bar hold times
Supine Ring Row
12x12x12x12x12
Rest 1-1
Metcon
6 Rounds for time
Every 5 Minutes for 30 min
500m Row
Sustainable pace
Try to speed up your pace by 2 seconds every 2 sets
12/11/2014
Strength
Deadlift
Build to Max 3 Reps
20 Minute Time Cap
Pull-ups
1 Max Set
Strict or Banded if Needed
Metcon
3 Rounds for reps
3 Mins Row / Max Calories
Rest 1 Minute
3 Mins Burpee Box Jump Overs
Rest 1 Minute
3 Mins Wall Balls
11/11/2014
Strength
A. 20 Minutes to complete 4 Sets
8 Tough DB Goblet Squat
Rest 1 Minute
8 Tough DB Strict Press
Rest 1 Minute
B. 12 Minutes to Complete 3 Sets
8 DB Plyo Split Squats (each leg)
20 Superman
Metcon
3 Rounds
6 DB Cleans (45/25)
6 Push-ups
6 Push Press
Rest 1 minute between rounds
