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Showing posts from January, 2015
Met-con - 21 - 15 - 9
Power Snatch 42/30kg
lateral burpees over bar

Skill - 10 min Focus on
Pistols, weighted pistols, oh pistols etc challenge yourself

Strength - Pull ups
5 x 1 weighted
OLY - Clean and Jerk


Clean focus - Pull from floor
Front rack
Catch position - Power and Squat

Jerk focus - Dip
drive
to split or squat
OH position

both - midline focus
Met-con - 12 min AMRAP
150 Wall balls
90 Double unders
30 Muscle ups

Strength - Push press
5 x 3 across
Met-coon - 15 min AMRAP
200m Run
1 length bear crawl
1 length walking lunge

Skill - 6 x 70 % muscle up
or progressions

Whos gonna be that guy 

Met - con - 7 min AMRAP
Burpees

Oly - 5 min AMRAP
Clean and jerk

Strength - Back Squat
5 x 5 across
Partner Saturdays
Cindy+
30 min AMRAP
5 C2B
10 burpees
15 squats

Barbell - Clean and Jerks
As you do

Met-con - Tabata

Row Cal
Pull ups
Sit ups
Push ups

Skill - Hand stand Hold/Walk
with progressions

Strength - Deadlift
5 x 3
Lots of Snatching, Barbell prep work,

Met-con - 10 min AMRAP
30 Snatch
30 Snatch
30 Snatch
AMRAP Snatch


Met-con - 4 rounds
500m run
50 Squats

Strength  - Back Squat
2 x 10


Met-con - open wod
15 min AMRAP
9 Deadlift
12 push ups
15 box jumps

Skill - Kipping Pull ups
3 x 20


Met-con - Annie
50 - 40 - 30 - 20 - 10
Double unders
Sit ups

Oly - Hang clean + Push jerk
5 x 1

Strength - Front Squat
5 x 5
Team WOD Saturday - 30 min AMRAP

1 round each, then change over

5 HSPU
10 Power snatch
15 burpee
20 wall ball

Oly - Heavy Doubles (TnG)

20 mins Snatch

then

20 mins Clean and jerk

Met-con - for time
50 cal Row
40 burpees
30 Kb swings
20 Pull ups

Skill - 20 - 15 - 10 - 5
K2E

Strength - weighted pull ups
5 x 5
Oly - Power Snatch

Drills and mobility

Met-con - 20 min AMRAP
5 Power cleans
10 T2B
15 Wall Ball

Strength - Push Press
5 x 1

Met-con - Ghost
6 rounds, 1 min stations

Row Cal
Burpee
Double unders
rest

Skill - Muscle ups
6 x 3-5 reps
This sums some of you up

Met-con - 7 min Ladder
3 thrusters
3 CTB
increase 3 reps each round

Oly - 10 min EMOM
1 x Power clean

Strength - Back Squat
5 x 3 across


- Team WOD

In Partners

6 rounds
500m run
30 C&J
30 pull ups

Oly -

Snatch

Clean and Jerks

Happy Birthday Ness

Met-con - Happy Birthday Ness

12 min AMRAP
10 TTB
1 Snatch
59 Double unders

Skill - HSPU
3 x 15 unbroken

Strength - Deadlift
5 x 1
Pick one or the other

Oly - Jerk

10 x 1 heavy

Cf endurance

Row - 2000m for time
Met-con - 10 min AMRAP
60 bar facing burpees
30 OH Squats

Strength - Front Squats
3 x 5 across


Met - con - Fight gone bad
3 rounds 1 min stations

Wall ball
SDHP
Box Jump
Push Press
Row cal
rest

Skill - Pull ups
3 x 15 unbroken
Just a reminder of why I program the way I do 

Welcome back everyone, I hope you are all rested up and ready to go as the next few months will be really gassy getting ready for the open.
I wanna give you all the best chance of doing well in the open, so what better way to get ready then to hit them every week to get used to the programming.
Over the next 2 months we will be revisiting all of the open WODs during the Metcon section of the programming.

During the oly section we will be using a lot of EMOMs at % of 1RM, so please have a diary to log your totals and bring to classes so we can get the most out of your sessions.

In the strength sections you will also need to ensure you log what you lift so you can increase as the weeks go on, this requires you to log your weights.    

Metcon - 10 min AMRAP
30 Double unders
15 Power Snatch

Oly - 10 min EMOM
1 x Power Snatch + Snatch balance

Strength - Back Squat
5 x 1 across