30 June 2015

Wednesday 1 Jul 15

STRENGTH: 
2x 8min EMOM 80%1RM
rest 3 min then 
2x4min EMOM 80%1RM Bench
METCON:
5 Minute AMRAP x3:
5 Sq. Cleans (185/130)
10 KBS (72/53)
AMRAP Burpees

Rest 3 mins

29 June 2015

TUESDAY JUNE 30th

SKILL: 
Pull-ups (Max Unbroken)

METCON: 
5 RFT
10 DL (255/180)**
15 Pull-ups
200m run
* Burpee buyout

*Burpee buyout rules
1. Find someone of equal/similar ability doing the same scale for pull-ups
2. Challenge one another to Max Unbroken pull-ups (ring rows, etc.)
3. Person who does less, does 25 burpees buyout


28 June 2015

MONDAY 29 JUNE

STRENGTH: 
2 Front Squat x 8 Min EMOM (80%)
rest 3 min
2 Front Squat x 4 Min EMOM (80%)

METCON: 
EMOM (to of minute) - 10 DU
25 Wall Balls (20/14)
25 FS (135/95)
25 Hand Release Push-ups
25 Push Press (135/95)

26 June 2015

Friday 26 June

STRENGTH: 
4x5min EMOM 75%1RM Clean rest 3 mins 3x5min EMOM 75%1RM Jerk  
METCON:
“Tabata Something Else”
Pull-Ups
Push-Ups
Sit-Ups
Air Squats

NOTE: Standard 20sec on 10sec off. Rotate through each exercise 8 times.

25 June 2015

Thursday 25 June

Skill/Strength: 
MAKE-UP DAY: If you haven’t 1RM’d a lift, DO IT TODAY!!!
METCON:
50 DU’s
25 SDLHP (75/55)
50 DU’s
25 T2B
50 DU’s
25 KB Clean & Press (53/35)*
50 DU’s
25 Floor Wipers (135/95)*
Note: (*) denotes ea. Side = 1 rep.

23 June 2015

WEDNESDAY 24 JUNE

STRENGTH: Bench
3x6 EMOM (75% 1RM)
rest 2 min
3x4 EMOM (80% 1RM)

METCON: 21 Min AMRAP
 3,6,9... Ascending by 3.

OHS (95/65)
Box Jumps (24/20)




22 June 2015

Tuesday 23 June

Skill/Strength:
Push Press (PP)/ Dead Lift (DL)

Metcon:
4 RFT
16 DL (250/175)
8 HSPU

200m Farmer's Carry (45/25)

4 RFT
10 PP (115/75)
5 KBS (72/53)


21 June 2015

MONDAY 22 JUNE

STRENGTH:
Front Squat
3x6 min EMOM (70% 1RM)
rest 2 min
3x4 min EMOM (75% 1RM)

METCON:
"AMANDA" 

Rx:
9-7-5
Squat Snatch (135/95)
Muscle-ups

Scaling Options:
Level 2 athlete:
3 pullups/3 ring dips per Muscle up (27-21-15)
Power Snatch+OHS or Hang Power Snatch+OHS.

Level 1 athlete:
3 ring rows/3 static dips (27-21-25)
OHS

When selecting your weight and scale -  plan for a workout that you can finish in 5-10 minutes. 

19 June 2015

Friday, 19 June

STRENGTH: 
4x5min EMOM 70%1RM Clean rest 3 mins 3x5min EMOM 70%1RM Jerk  
METCON:
21-15-9
Kettlebell swings (53/35)
Knee-to-elbows
Front sq. (95/65)

18 June 2015

Thursday 18 June

Skill: 
HSPU/Handstand Walk/Ring HSPU
METCON:
16MIN AMRAP:
4 wall climbs
8 G2OH (135/95)
16 sit-ups

16 June 2015

Wednesday 17 June

STRENGTH: 
5x 5min EMOM 70%1RM rest 1 min then 4x4min EMOM 75%1RM Bench
METCON:
20 MIN PARTNER AMRAP:
10 thrusters (95/65)
10 ring dips

NOTE: One athlete will run 400 Meters while the other completes as many rounds/reps of the AMRAP as possible. The athletes will switch with the athlete coming off the run picking up right where the other athlete left off.

15 June 2015

Tuesday 16 June

Skill: 
Cleans or DL
METCON:
10-1
DL (185/105)
Hang power cleans

Bar facing burpees

Monday 15 June

STRENGTH:
5x5min EMOM 65%1RM Push Press
rest 2 mins
3x5min EMOM 75%1RM Push Press
 rest 2 mins
1x5min EMOM 85+%1RM Push Press
METCON:
50 Box Jumps (24”/20”)
40 KB Swings (72/53)
30 Thrusters (95/65)
20 Wall Balls
10 C2B Pull-ups

12 June 2015

Friday 12 June

STRENGTH: 
4x5min EMOM 65%1RM Clean rest 2 mins 3x5min EMOM 65%1RM Jerk  
METCON:
“Lumberjack 20”
20 Deadlifts (275/195)
400M Run
20 KB Swings (72/53)
400M Run
20 OHS (115/75)
400M Run
20 Burpees
400M Run
20 C2B Pull-ups
400M Run
20 Box jumps (24”/20”)
400M Run
20 DB Sq cleans (45/25)
400M Run

11 June 2015

Thursday 11 June

Skill:
HSPU/Handstand Walk
METCON:
3 RFT:
20 Ft Handstand walk
20 Back squats (165/115)
20 T2B

09 June 2015

Wednesday 10 June

STRENGTH: 
4x 5min EMOM 65%1RM rest 1 min then 3x4min EMOM 70%1RM Bench
METCON:
6 MIN AMRAP:
6 Squat snatches (95/65)
6 Box jumps (20”)
REST 2 MINS
8 MIN AMRAP:
8 Squat snatches (115/80)
8 Box jumps (24/20”)
REST 2 MINS
6 MIN AMRAP:
6 Sq snatch (135/95)
6 Box jumps (30/24)

08 June 2015

Tuesday 9 June

Skill:
Cleans
METCON:
25 Power Cleans (165/115)
25 2-1 Wall balls
20 PC
20 2-1’s
15 PC
15 2-1’s
10 PC
10 2-1’s
5 PC
5 2-1’s

Monday 8 June

STRENGTH: 
4x 5min EMOM 60%1RM rest 1 min then 3x4min EMOM 65%1RM FRONT SQ
METCON:
20 MIN AMRAP:
100M Run
10 Front Sq. (95/65)
10 DU’s
200M Run
20 Front Squats
20 DU’s
300M Run
30 Front Sq
30 DU’s
400M Run
40 Front Sq
40 DU’s

05 June 2015

Friday 5 June

STRENGTH: 
15 Min 1RM Clean & Jerk 
METCON: 
20 Minute Timer:
10 Ground 2 OH (135/75)
5 Burpee Pull-Ups
10 G2OH (155/95)
5 Burpee Pull-Ups
10 G2OH (185/115)
10 Burpee Pull-Ups
15 G2OH (215/145)
15 Burpee Pull-Ups
MAX MU’s

NOTE: 1800 and 1900 classes today have been cancelled.

04 June 2015

Thursday 4 June

Skill: 
HSPU/Handstand Walk
METCON:
Modified Jackie:
800M Run
45 Thrusters (95/65)
30 Pull Ups
THEN… 25 Burpees followed by…
Annie:
50,40,30,20,10
Double Unders
Sit-Ups

02 June 2015

Wednesday 3 June

STRENGTH: 
15 Min 1RM Bench Press
METCON:
10 Power Cleans (225/135)
20 HSPU
30 DL (225/135)
40 KBS (55/35)
50 Wall Balls

Tuesday 2 June

Skill: 
Snatch
METCON:
2 RFT:
2 Mins Max reps Ring Dips
Rest 1 Min
2 Mins Max Deficit Pushups (25/10)
Rest 1 Min
2 Mins Squat Snatches (135/95)
Rest 1 Min

01 June 2015

Monday 1 June

STRENGTH: 
15 Min 1RM Front Squat
METCON:
15 Minute AMRAP: #UNBROKEN
10 Front Squats (155/105)
15 Knee to Elbows
20 Double Unders

NOTE: 5 burpee penalty for dropping bar, coming off bar. For DU’s must do all 20 unbroken or start back at 0 again.