Week in Review for Nov 28 to Dec 4, 2016

By | |
Comments Off on Week in Review for Nov 28 to Dec 4, 2016

Strength and Skill Work:

Day Movement
Class		 Exercises Priority
Monday G Weighted Pullups
Dynamic Pushups		 EMOM
Tuesday – – –
Wednesday G Turkish Getups Task
Thursday – – –
Friday W Bench Press  Task
Saturday W Split Squats EMOM
Sunday – – –

Metcon:

Day Movement
Class		 Exercises Priority
Monday M Thrusters EMOM
Tuesday M Run Task
Wednesday W Snatch
Clean and Jerk		 Task
Thursday –  – –
Friday  MGW Burpees
Kettlebell Swings
OH Walking Lunges
Run		 Time
Saturday WG Kettlebell Swings
V-Ups		 Task
Sunday  M Run Task

Bench Press then Lunges, Burpees, Run and KB Swings

By | | , , , ,
Comments Off on Bench Press then Lunges, Burpees, Run and KB Swings

Not for time do 5 rounds of:

  • 5 x Bench Press @ 160lbs

AMRAP in 15 minutes of:

  • 10 x OH Walking Lunges @ 95lbs
  • 15 x Burpees over the Barbell
  • 200m Run
  • 25 x Kettlebell Swings

Results:  For the AMRAP – 3 rounds plus 10 Lunges, 5 Burpees

Weighted Pullups and Pushups then Death by Thrusters

By | | , ,
1 Comment

Every 2 minutes 10 minutes do:

  • 3 x Weighted Pullup @ 15kg
  • 5 x Plate Pushups

Not for time do 3 rounds of 5  Thursters, starting with an empty bar and increasing weight to your working weight for the next part.

With a continuously running clock do “Death by Thrusters”:

  • 1 x Thruster the first minute
  • 2 x Thrusters the second minute
  • 3 x Thrusters the third minute
  • etc. until you cannot complete the required number of reps in the given minute

Results:  For the warm up started with the empty bar and then did 5 x 65lbs and 5 x 95lbs.  Then for the metcon used 95lbs/43kg.  Completed 9 rounds plus 7 reps (52 reps total).