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

FacebookTwitterGoogle+LinkedIn

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

FacebookTwitterGoogle+LinkedIn

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
FacebookTwitterGoogle+LinkedIn

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

FacebookTwitterGoogle+LinkedIn

16/11/2014

Metcon

30 Minute AMRAP
12 PushUps
12 GHD situps
12 Thrusters
250m Row
FacebookTwitterGoogle+LinkedIn

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

FacebookTwitterGoogle+LinkedIn

14/11/2014

Bench Press

10x9x8x7x6x5x4x3x2x1

Metcon

4 Rounds

25 AB mat sit-ups
25 KB swings
25 Push ups

FacebookTwitterGoogle+LinkedIn

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

FacebookTwitterGoogle+LinkedIn

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

FacebookTwitterGoogle+LinkedIn

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

FacebookTwitterGoogle+LinkedIn
Go to Top