Monthly Archives: September 2015

Week in Review 31.8.2015 – 6.9.2015

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Strength and Skill Work:

Day Movement
Class		 Exercises Priority
Monday WG OH Reverse Lung
Weighted Pullups		 Task
Tuesday – – –
Wednesday W Split Squat EMOM
Thursday – – –
Friday – – –
Saturday – – –
Sunday W Front Squat Task

Metcon:

Day Movement
Class		 Exercises Priority
Monday WM Deadlift
Atomic Pushups		 Task
Tuesday M Run Task
Wednesday MGW Bench Press
Pushups
Pullups
Dumbell Cleans		 EMOM
Thursday MG Situps
Double Unders
Kettlebell Swings
Push Press
Russian Twist		 Time/Task
Friday – – –
Saturday MGW Box Jumps
Push Ups
Row
Run
Wall Balls
Ball Slams
Double Unders
Burpees
Push Press
TRX Rows		 Task
Sunday M Row Task

Annie then Kettlebells, Push Press and Russian Twists

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First warm up with Annie – for time do 50-40-30-20-10 of:

  • Double Unders
  • Situps

Then do an AMRAP in 15 minutes of:

  • 30 x Kettlebell Swings
  • 20 x Dumbbell Push Press @ 14kg per hand
  • 10 x Russian Twist @ 8kg

Results:  Annie – 8:36.  AMRAP – 5 rounds exactly Max HR 171 / Ave HR 161.

EMOMS of Split Squats, Bench Press, Pullups

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EMOM for 18 minutes do Racked Split Squats using the rep scheme 5-4-3-2-1-2-3-4-5 alternating legs per minute (first minute 5 x left, second minute 5 x right, third minute 4 x left, etc.).

Then every 2 minutes  for 6 minutes (3 rounds) do:

Then every 2 minutes for 6 minutes (3 rounds) do:

Results:   Had to break in the last round both the bench press and pullups,  Could also have used heavier Dumbbel cleans, didn’t get the same effect as with the pushups… still a good workout.