Monthly Archives: February 2016

Week in Review 8.2.2016 – 14.2.2016

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Strength and Skill Work:

Day Movement
Class		 Exercises Priority
Monday – – –
Tuesday W Dumbbell Press
Dumbbell Row		 EMOM
Wednesday W Deadlifts Task
Thursday – – –
Friday – – –
Saturday WM Bench Press Task
Sunday W Back Squat
Box Jumps		 Task

Metcon:

Day Movement
Class		 Exercises Priority
Monday M Run –
Tuesday MG Kettlebell Swings
Dips
Toe Touches
Goblet Squats		 Time
Wednesday M Thrusters
Burpee / Pullups		 Task
Thursday MG Run
Box Jumps		 Task
Friday – – –
Saturday WGM Cleans
Front Squat
Toes to Bar
Double Unders		 Task
Sunday M SkiErg
Assault Bike
Wall Balls		 EMOM

Bench Press then Double Unders, Cleans, Front Squats and T2B

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Not for time do:

  • 5 x Bench Press@ 73kg

Then for time do:

  • 50 x Double Unders
  • 25 x Hanging Cleans @ 43kg
  • 20 x Toes to Bar
  • 15 x Front Squat @ 43kg
  • 20 x Toes to Bar
  • 25 x Hanging Cleans
  • 50 x Double Unders

Results:  For the AMAP: 13:40.  Ave HR 158 / Max HR 174.

Deadlifts then Thrusters and Burpee Pullups

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Not for time perform 5 rounds of:

  • 6 – 8 x Deadlifts @ 70kg

Then for time do one round of the following:

  • 40 x Thrusters @ 15kg
  • 10 x Burpee/Pullups
  • 30 x Thrusters @ 15kg
  • 10 x Burpee/Pullups
  • 20 x Thrusters @ 15kg
  • 10 x Burpee/Pullups
  • 10 x Thrusters @ 15kg
  • 10 x Burpee/Pullups

Results:  11:33, Max HR 175/ Ave HR 163. For the Thrusters, I used my small sandbag but 7-8kg dumbbells or an empty 20kg bar would also work.

Dumbbell Work then Kettlebell Swings, Dips, Squats and Toe Touches

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Part A: EMOM for 16 minutes do the following using a single dumbbell.  Complete all reps on one side before doing the other side.

  • Odd minute – 5 x Dumbbell Press per Hand @ 20kg
  • Even minute – 5 x Dumbbell Row per Hand @ 20kg

Part B: Then do AMRAP in 8 minutes of:

  • 16 x Kettlebell Swings @ 24kg
  • 8 x Dips

Part C: Rest 2 minutes then do AMRAP in 8 minutes of:

  • 16 x Toe Touches (total)
  • 8 x Goblet Squats @ 24kg

Results:  Part B:  7 rouznds plus 4 KBS.  Part B:  5 rounds plus 16 TT.