Week in Review – 14.12.2015 – 20.12.2015

By | |
Comments Off on Week in Review – 14.12.2015 – 20.12.2015

Strength and Skill Work:

Day Movement
Class		 Exercises Priority
Monday – – –
Tuesday – – –
Wednesday G Weighted Dips
Plyometric Pushups		 EMOM
Thursday – – –
Friday WG Single Leg Deadlifts
Pullups
Handstand Pushups		 Task
Saturday – – –
Sunday W Clean Pull
Pause Front Squat		 Task

Metcon:

Day Movement
Class		 Exercises Priority
Monday – – –
Tuesday M Run Task
Wednesday MG Toes to Bar
Sandbag Ground to Shoulder
Situps
Kettlebell Swings		 Task
Thursday M Run Task
Friday – – –
Saturday MG Wall Balls
Kettlebell Swings
TRX Rows
Toe Touches
Dumbell Cleans
Row
Reverse Lunges
Medicine Ball Cleans		 Task
Sunday MW Box Jumps
Snatch		 Task

Sunday Workout – 20.12.2015

By | | , , , ,
Comments Off on Sunday Workout – 20.12.2015

Not for time do 5 rounds of:

Then do reverse ladder of 10-9-8…3-2-1 of:

  • Power Snatch@ 30kg
  • Box Jumps

Results:  For the pulls and squats got up to 55kg for the final 2 rounds.   For the metcon, took around 9:34.

Saturday Workout 19.12.2015

By | | ,
Comments Off on Saturday Workout 19.12.2015

For time do 4 rounds of:

  • 15 x Wallballs @ 10kg
  • 12 x Overhead Reverse Lunges @ 10kg
  • 10 x Medicine Ball Cleans @ 10kg

For time do 15-12-9-6-3-6-9-12-15 of

  • Kettlebell Swings
  • Weighted Toe Touches @ 8kg

For time do 3 rounds of

  • 10 x TRX Rows
  • 10 x Dumbell Squatcleans @ 15kg – 20kg
  • 250m Row

Results:  Didn’t measure each round individually, but based on the heartrate chart below the first two took around 8:30 and the last one around 10 minutes.

hr_graph_23122015

Heart Rate

Dips and Pushups followed by T2B, G2S, Situps and Kettlebell Swings

By | | , , , ,
Comments Off on Dips and Pushups followed by T2B, G2S, Situps and Kettlebell Swings

Every 3 minutes do:

  • 5 x Weighted Dips @ 25kg
  • 8 x Plyometric Pushups

Then do 3 rounds for time of:

  • 10 x Toes to Bar
  • 20 x Alternating Ground to Shoulder with Sandbag @ 25kg
  • 30 x Situps
  • 40 x Kettlebell Swings

Results: Dips and Pushups were a good combo…. had to break the last round of pushups because my arms were so tired.  For the metcon… a really hard 19:32.