Week in Review for Dec 5 to Dec 11, 2016

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Strength and Skill Work:

Day Movement
Class		 Exercises Priority
Monday GW Weighted Dips
Barbell Rows		 EMOM
Tuesday – – –
Wednesday – – –
Thursday W Front Squats Task
Friday – – –
Saturday – – –
Sunday – – –

Metcon:

Day Movement
Class		 Exercises Priority
Monday GW Toes to Bar
Front Squats		 Task
Tuesday M Run Task
Wednesday – – –
Thursday MG  Burpees
Thrusters
Pullups
Double Unders		 Time
Friday MGW SDHP
Dips
Clean
S2OH
KB Swings
Deadlifts		 Time
Saturday G V-Up
Turkish Getups
Russian Twist
Knee Tucks
Hollow Hold
Superman Hold
Mountain Climbers		 Task
Sunday – – .

Core Work

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Not for time do one round of core work:

  • 10 x TGU (5 x each side alternating)
  • 20 x TRX Knee tucks
  • 30 x Russian Twist w/weight (L+R=1)
  • 40 x V-ups (total)
  • 50 x Mountain Climbers (total)

Then do 5 rounds of

  • 20 second hollow hold / 15 second rest
  •  20 second superman / 15 second rest

Results:  Used 20kg dumbbell for the TGU.  12kg for the Russian twist.

Front Squats then Burpees, Thrusters, Pullups and Double Unders

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Take 15 minutes and work up to a heavy:

  • 3 x Front Squats

Then, AMRAP in 18 minutes of:

  • 21 x Burpees
  • 15 x Thrusters @ 43kg
  • 9 x Strict Pullups
  • 200 x Double Unders

Results:  For the Front Squats got up to 3 x 200lbs/91kg.  For the metcon did 1 round plus 21-15-9-111 reps (total 401 reps).

Three 7 Minute AMRAPs

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Did this format before and seemed to work…

Part 1: Complete as many rounds and reps as possible in 7 minutes of:

  • 20 x Kettle Bell Swings
  • 10 x Deadlifts @ 185lbs/84kg

Rest 7 minutes

Part 2: Then complete as many rounds and reps as possible in 7 minutes of:

  • 10 x Sumo Deadlift Highpull @ 65lbs/30kg
  • 10 x Dips

Rest 7 minutes

Part 3: Then complete as many rounds and reps as possible in 7 minutes of:

  • 10 x Hanging Dumbbell Squat Clean @ 12kg per hand
  • 10 x Dumbbell Shoulder to Overhead @ 12kg per hand

Results: Part 1 – 3 rounds plus 20KBS and 7 Deadlifts.  Part 2 – 5 rounds plus 5 SDLHP.  Part 3 – 3 rounds plus 5 Cleans.

Dips and Rows then Front Squats and T2B

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Not for time

  • 5 x Weighted Dips @ 35lbs
  • Rest 30 seconds
  • 5 x Barbell Bent Rows increasing weight each set

Then take 10 minutes and prepare for next part with 3 rounds of each movement working on mobility and form:

  • 5 x Strict Toes to Bar
  • 5 x Front Squats (start with air squats, then empty bar, then with 115lbs)

Then for time do 3 rounds of

  • 10 x Front Squats @ 115lbs
  • 10 x Toes to Bar

Results:  For the bent rows did: 95lbs, 105lbs, 115lbs, 125lbs, 135lbs.  For the metcon took 5:25.