Week in Review 26.1.2015 – 1.2.2015

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Strength and Skill Work:

Day Movement
Class		 Exercises Priority
Monday – – –
Tuesday G Turkish Getups
Pullups		 Task
Wednesday – – –
Thursday W Split Squats Task
Friday – – –
Saturday – – –
Sunday W Deadlifts Task

Metcon:

Day Movement
Class		 Exercises Priority
Monday M Run Task
Tuesday GW Pushups
Cleans
Situps		 Time
Wednesday – – –
Thursday GMW Pushups
Burpees
Sumo Deadlift Highpull		 Task
Friday M Run Task
Saturday GWM Ball Slams
Dumbell Snatch
Double Unders
Pushups
Reverse Rows
Squats
Row		 Time
Sunday GM Racked Lunges
Ball Throws
Double Unders
Prowler Push
Box Jumps		 Task

Split Squats plus ACF’s Family is Forever

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Not for time do 5 rounds of:

  • 5 x Racked Split Squats @ 40kg

For time complete the following while EMOM doing 5 Bar Hop Burpees (inspired by Atomic Crossfit’s Family is Forever).

  • 25 x Sumo Deadlift Highpull (30kg)
    10 x Plate Pushups
    20 x SDLHP
    15 x Plate Pushups
    15 x SDLHP
    20 x Plate Pushups
    10 x SDLHP
    25 x Plate Pushups

Results:  AMRAP took 13:54 (that was 65 burpees!).  HR max = 174 / ave = 165.  This was amazingly hard.  Maybe because on Atomic Crossfit they only had 3 burpees and I messed up and did 5.

Turkish Getups, an AMRAP and some Pullups

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Part A:  Not for time complete 3 rounds of:

3 x Turkish Getups @ 20kg per side alternating sides for each rep

Part B:  Then perform AMRAP in 12 minutes of:

  • 8 x Pushups
  • 10 x Sandbag/Medball Cleans @ 15kg
  • 12 x Situps

Part C:  Then 6 rounds of:

  • Max reps Strict Pullups
  • 30 Seconds rest

Results:  Part B – 7 rounds plus 8 Pushups and 8 Cleans.  For Part C – completed 24 total (11,4,3,2,2,2).

Week in Review 19.01.2015 – 25.01.2015

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Strength and Skill Work:

Day Movement
Class		 Exercises Priority
Monday – – –
Tuesday W Dumbell Rows
Dumbell Press		 EMOM
Wednesday G L-Sit EMOM
Thursday W Front Squat Task
Friday – – –
Saturday – – –
Sunday WG Push Press
C2B Pullups
Cleans		 Task

Metcon:

Day Movement
Class		 Exercises Priority
Monday M Run Task
Tuesday WG
M		 Dumbell Snatch
Dips
Kettlebell Swings		 Task
Time
Wednesday M Run Task
Thursday MG Burpees
Pullups
Double Unders
Thruster		 Task
Friday – – –
Saturday WMG Snatch
Toes to Bar
Row
Burpees
Double Unders
Thrusters		 Task
Sunday WM Deadlift
Wall Balls
Box Jumps		 Time

Push Press, Cleans and C2B Pullups then an AMRAP

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Not for time, perform 5 rounds of:

  • 5 x Push Press  @ 50kg

Then every 2 minutes on the minute (E2MOM) perform 5 rounds of:

  • 1 x Clean
  • 3 x Chest to Bar Pullup

Then do AMRAP in 8 minutes of (taken from Athlete Games Qualifier WOD 3):

  • 8 x Deadlift @ 60kg (RX was 50kg)
  • 16 x Wall Balls @ 10kg (RX was 7kg)
  • 16 x Box Jumps

Results:  For the Cleans I did 60kg, 65kg, 67.5kg, 70kg, 70kg (new 1RM!). For the AMRAP did 140 reps total (3 rounds plus 20 reps) which would have been 47th place in the Masters 45+ category (except I used heavier weights 😛 ).  HR max = 172 / ave = 159.