Monthly Archives: January 2016

Front Squats then Push Press and Pull Ups

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Not for time do 5 sets of the following, rest as needed between sets:

  • 10 x Front Squats @ 50kg

Then EMOM for as long as possible:

  • 1 x Shoulder to Overhead @ 50kg + 1 x Strict Pullup first minute
  • 2 x Shoulder to Overhead @ 50kg + 2 x Strict Pullups second minute
  • 3 x Shoulder to Overhead @ 50kg + 3 x Strict Pullups third minute
  • etc. until you cannot complete the reps in a minute…

Results: EMOM results… 6 rounds plus 7 S2OH and 3 Pullups

Week in Review 04.01.2016 – 10.01.2016

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Strength and Skill Work:

Day Movement
Class		 Exercises Priority
Monday – – –
Tuesday – – –
Wednesday W Lunges
Bench Press		 Task
Thursday G Turkish Getups Task
Friday – – –
Saturday – – –
Sunday G Turkish Getups
Toes to Bar
Plate Walks		 Task

Metcon:

Day Movement
Class		 Exercises Priority
Monday – – –
Tuesday M Run Task
Wednesday WM Cleans
Burpees
Front Squats		 Time
Thursday MG TRX Rows
Handstand Pushups
Situps
Kettlebell Swings
Hollow Hold
Superman Hold		 Time/Tabata
Friday M Run Task
Saturday MG TRX Rows
Jumping Lunges
Dumbbell Snatch
Dips
Medicine Ball Cleans
Pushups
Burpees
V-Ups		 Task
Sunday MG Row
Pullups
Wallballs		 Task

Turkish Getups then two AMRAPs and a Tabata

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Not for time do:

10  x Alternating Turkish Getups @ 18kg

Part A: AMRAP in 10 minutes of:

  • 5 x Kettlebell Swings (increase reps by 5 per round)
  • 5 x Situps (increase reps by 5 per round)

Part B: AMRAP in 10 minutes of:

  • 2 x Handstand Pushups (increase reps by 2 per round)
  • 2 x TRX Rows (increase reps by 2 per round)

Then a 20/10 4-minute tabata of alternating:

  • Superman Hold
  • Hollow Hold

Results:  Part A – 6 rounds (75 reps of each) plus 32 KB swings. 6 rounds (32 reps of each) plus 6 HSPU.

Lunges and Bench Press then Cleans, Squats and Burpees

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Every 2 minutes for 10 minutes (5 sets):

  • 20 x Weighted Lunges @ 20kg per hand

Then every 2 minutes for 10 minutes (5 sets):

  • 10-15 x Strict Dumbbell Bench Press @ 20kg per hand

Then an AMRAP in 7 minutes of:

  • 7 x Hang Power Cleans @ 30kg
  • 7 x Front Squats @ 30kg
  • 7 x Bar Hop Burpees

Results:  For the AMRAP did 5 rounds plus 4 Cleans.

 

Week in Review 28.12.2015 – 03.01.2016

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Strength and Skill Work:

Day Movement
Class		 Exercises Priority
Monday – – –
Tuesday – – –
Wednesday GW Frogstands
Power Cleans		 EMOM
Thursday W Back Squats EMOM
Friday – – –
Saturday – – –
Sunday WG Push Press
Weighted Pullups		 EMOM

Metcon:

Day Movement
Class		 Exercises Priority
Monday M Run
Box Jumps
Goblet Squats		 Task
Tuesday – – –
Wednesday MGW Toes to Bar
Row
Dumbbell Snatch		 Time
Thursday MG Wallballs
Ring Dips
C2B Pullups		 Task
Friday M Run Task
Saturday WMG Burpee Pullups
MedBall Situps
Double Unders
Dumbbell Snatches
Kettlebell Swings		 Task
Sunday MG Man Makers
Toes to Bar
Box Jumps		 Task