29 January 2015

Friday 30 January

Strength:
Every 90 seconds for 12 Minutes (8 sets) of 2 power clean + 1 jerk @ 80% of 1RM

METCON:
15 Minute EMOM
1 minute: 10-15 Wall Ball Shots
2 Minute: 5-10 Burpee Box Jump Overs
3 minute: 30 Double Unders + 5-10 pull ups

28 January 2015

Thursday 29 January

Strength:
Overhead Squats: 5x5

METCON:
40-30-20-10 of
Push Press (Empty bar)
Squats
Knees to elbows

27 January 2015

Wednesday 28 January

Strength:
Deadlift: 8-6-4-2-2 @ loads per set 50%-60%-70%80%-90% 
Then 
Speed Deadlift: 3x3 @ 70%

METCON:
3 rounds for time
15 Kettlebell swings
30 double unders
Rest 4 minutes
5 minute AMRAP
5 Chest-to-Bar pull ups
10 box jumps

26 January 2015

Tuesday 27 January

Strength:
Front Squats: 6x4 @ 85%

METCON:
Every 2 minutes for 10 minutes
Run 200m
Max Handstand push-ups

25 January 2015

Monday 26 January

Strength:
Bench Press: 6-4-2-6-4-2-1 @ Loads per set 60%-70%-80%-70%-80%-90%-95%

METCON:
Elizabeth:
21-15-9
Cleans (135/95)
Ring Dips

22 January 2015

Friday 23 January

**There WILL be a 0530 tomorrow!!**

Strength:
Back Squat: 6-4-2-2-1 @ 65%-75%-85%-90%-95% 
After last set rest 2 minutes then Back Squat x Max Unbroken reps @ 80%

METCON:
Complete for time
25 Box Jumps
Run 400M
20 Box Jumps 
Run 400M
15 Box Jumps
Run 400M
10 Box Jumps
Run 400M
Rest 4 minutes then
3 rounds for time:
10 thrusters (95/65)
15 Toes to Bar

21 January 2015

Thursday 22 January

Strength: 
Every 90 seconds for 9 minutes (6 sets) 2 Power Clean+1 Power Jerk @ 80%
Clean Pulls: 4x3@90-100%

METCON:
15 Minute AMRAP
5 Handstand Push Ups
10 Overhead Walking Lunge (45/25)
15 Double Unders

20 January 2015

Wednesday 21 January

Strength:
Bench Press: 6-4-2-6-4-2 @ loads per set 60%-70%-80%-70%-80%-90%

METCON:
For time:
50 Wall Ball Shots
25 Toes to Bar
10 Hang clean (185/135)
25 Toes to Bar
50 Wall Ball Shots

19 January 2015

Tuesday 20 January

Strength: 
Snatch Balance: 5x3
Hip Snatch/High Hang Snatch: 6x3 @ 70% *On last rep hold for 2 seconds in the bottom position

METCON:
Helen
3 rounds for time
Run 400M
21 KB Swings (1.5/1 pood)
12 pull ups

18 January 2015

Monday 19 January

Strength:
Front Squat: 6x4 @ 80%

METCON:
Chipper:
40 Push Press (115-135/75-95)
80 Ring Push ups
400M Farmer’s Carry (45/25)

15 January 2015

Friday 16 January

Strength:
Snatch Drop with no Drive: 3x3 @ 50% of 1RM Snatch
Snatch Pulls: 5x3 @ 90-100% of 1RM Snatch

METCON:
2 rounds for time:
25 burpees
25 box jumps
25 Overhead walking lunges (45/25)
Run 400M
25 Overhead Walking lunges (45/25)
25 box jumps
25 burpees

14 January 2015

Thursday 15 January

Strength:
Back Squats: 6, 4, 2, 2, 1 @ Loads per set of 65%, 75%, 85%, 90%, 95%
Conduct 3-5 strict pull ups between sets

METCON:
Every 4 minutes for 20 minutes (5 sets)
Run 400M
15 Toes to Bar
10 ring dips
10 pull ups

13 January 2015

Wednesday 14 January

Strength:
Strict Press: 8 minute EMOM x3 reps @ 80% of 1RM
Deadlift x 8-6-4-2-2 @ loads per set 50%, 60%, 70%, 80%, 90%  

METCON: 
3 Rounds of 1 minute each (Fight Gone Bad Style)
Push Press (75/55)
Box Jumps (24/20)
Wall Ball Shots (20/24)
Kettlebell Swings (16/12 kgs)
Double Unders
Rest 1 minute

12 January 2015

Tuesday 13 Jan 15

Strength:
Tall Clean-5x3
Power Cleans-5x2 @ 70% of 1RM

METCON:
5 Rounds for time:
10 Curtis Ps (75/55)
Sprint 100 meters

**If any L1 coaches would like to help coach, please message us!**

11 January 2015

Monday 12 January

Strength:
1RM Front Squat
1 RM Bench

METCON: 
Open Workout 14.1
10 Minute AMRAP
30 Double Unders
15 Power Snatches (75/55)

08 January 2015

Friday 9 January

SKILL:
WORK ON SOMETHING YOU NEED TO FOR 15 MINUTES. SHOULD BE A WEAKNESS, NOT A STRENGTH SESSION

WORKOUT
HERO WOD: LUKE
400m Run
15 CJ (155/105)
400m Run
30 TTB
400m Run
45 Wall Balls (20/14)
400m Run
45 KBS (1.5-pood/1-pood)
400m Run
30 Ring Dips
400m Run
15 Lunges (155/105)
400m Run

07 January 2015

Thursday 8 January

STRENGTH: 
Snatch- 10 minutes to work up to 1 rep max
Clean and jerk- 10 minutes to work up to 1 rep max
Front squat- 10 minutes to work up to 1 rep max

WORKOUT:
30 OHS (135/95)
20 POWER SNATCH (135/95)
20 T2B
10 SQUAT SNATCH (135/95)
10 T2B

06 January 2015

Wednesday 7 January

STRENGTH
CLEAN GRIP PAUSE DEADLIFTS 5X5

WORKOUT 
FOR TIME
RUN 1 MILE
15 CLEAN AND JERK (135/95)
RUN 1 MILE 
15 CLEAN AND JERK (135/95)

**If you are a L1 coach and would like to help out, message us!**

05 January 2015

Tuesday 6 January

STRENGTH
SPLIT JERK 5X3 (TECHNIQUE)

WORKOUT 
FOR TIME
21-18-15-12-9-6-3 OF
KBS (1.5/1 POOD)
PULL-UPS
PUSH PRESS (95/65)
WALL BALLS

04 January 2015

Monday 5 January

**There WILL be a 0530 class M-Th this week**
STRENGTH
OVERHEAD SQUAT 5X5

WORKOUT
5 ROUNDS, COMPLETE AS MANY ROUNDS AS POSSIBLE IN 3 MINS OF THE FOLLOWING
3 POWER SNATCH (95/65)
6 BURPEES
9 SIT-UPS
60 SEC REST BETWEEN EACH 3 MIN AMRAP

01 January 2015

Friday 2 January

WORKOUT
HERO WOD - LUMBERJACK 20
20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pull-ups (Chest to Bar)
Run 400m
20 Box jumps (24″)
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m