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MR: Tuesday, 12th June 2018

Warm Up
EMOM 9 mins
25/20 Cal Row
10 PVC Rotation
10 OHS Squat
Core Work
3 Rounds
30s work 15s rest
MB Sit-up
MB V-Up and Pass
MB Sit-Up and Throw
Bicycle Abs
Skill / Strength
Power Snatch
9 Rounds E90s
1-3: 3 Power Snatch, 2 OHS
4-6: 4 Power Snatch, 2 OHS
7-9: 5 Power Snatch, 2 OHS
Metcon
MR.18.06.12
AMRAP 9 mins
10 DB Snatch
2 Burpee Box Jump
10 DB Snatch
4 Burpee Box Jump
10 DB Snatch
6 Burpee Box Jump
etc….

MR: Thursday, 7th June 2018

Warm Up
3 Rounds
50 Skips
1 length Bear Crawl
10 Light DB Clean

Mobilize/Stretch

Skills
Handstand
If proficient at HS, do 3 sets of 30s HS hold

Power Clean

Strength
EMOM 10 mins
1-4: 3 Power Clean
5-7: 4 Power Clean
8-10: 5 Power Clean
Focus on form, not heavy weight
Metcon
MR.18.06.07
For Time
30 Cal Row
2 length KB OH Carry
20 KB Swings
2 length KB Front Rack Carry
10 KB Box Step Ups
2 length Farmers Carry
5 Box Jumps

MR: Tuesday, 5th June 2018

Warm Up
2 Lap Run then
3 Rounds
10 Spiderman Stretch (5 each side)
20 Mt Climber
10 Air Squat
Core Work
30s work 15s rest
Adv Hand Plank
Sit-up
Elbow Plank to Hand Plank
Hollow Rock
Strength
 
Front Squat
Tempo 3s down 2s pause 1s up
3×5
Increase weight after each set but with perfect form
Rest 60s between each round
Metcon
MR.18.06.05
AMRAP 14 mins
6 MB Clean
9 Burpees
12 Wallballs

MR: Thursday, 31st May 2018

Warm Up
3 Rounds
1 Lap Run
10 Squat Jump
10 Strict Press
Skills
Double Unders

Find the rhythm, jump higher

Strength
Push Jerk
5×5
Increase weight incrementally with perfect form
Rest 60s
Metcon
MR.18.05.30
Annie
50-40-30-20-10
Double Unders
Sit-ups

Timecap 15 mins
Scale DU to SU twice reps, but still try to get the DU every 5 reps of SU

MR: Tuesday 22nd May 2018

Warm Up
2 Laps Run then
3 Rounds
10 Cossack Squat
8 Box Dips
1 Length Duck Walk
Core Work
EMOM 12 mins
1: ME Box L-Sit
2: ME Hollow Hold
3: ME Superman
Strength
Back Squat
Tempo 3s down 2s pause 1s up
3×5
Increase weight after each set but with perfect form
Metcon
MR.18.05.22
AMRAP 12 mins
2-2-2,4-4-4,6-6-6,….
Deadlift
Burpees over the Bar

MR: Thursday, 17th May 2018

Warm Up
Mobilize/Stretch

3 Rounds
50 Skips
10 Inchworm to Cobra
10 Banded Lats Pull Down

Core Work
Tabata 20s work 10s rest

Plank
Hollow hold
Superman
V-Sits

Skills / Strength
Handstand
Pull-up

Pull-up 5×8
Handstand hold 30secs between the round

Metcon
MR.18.05.17
AMRAP 12 mins
15 Plate GTOH
12 Plate OH lunges
9 Burpees to Air Squat

MR: Tuesday 15th May 2018

Warm Up
Mobilize/Stretch

3 rounds
2 lap run
12 DB Lunges
10 Box Jumps

Skills
Squat Clean
Split Jerk
Strength
EMOM 12 mins
1-4: 2 Squat Clean, 2 Split Jerk
5-8: 2 Squat Clean, 4 Split Jerk
9-12: 2 Squat Clean, 6 Split Jerk
Focus on form, not heavy weight
Metcon
MR.18.05.15
5 rounds for time
20 KB Swing
15 Wallballs
10 Pushups

MR: Tuesday 8th May 2018

Warm Up

 Mobilize/Stretch

3 rounds
20/15 cal row
10 DB Push Press
10 Squat Jump

Skills
Power Clean
Push Jerk
Strength
 EMOM 12 mins
1-4: 2 Power Clean, 2 Push Jerk
5-8: 2 Power Clean, 4 Push Jerk
9-12: 2 Power Clean, 6 Push Jerk
Focus on form, not heavy weight
Metcon
MR.18.05.08
For Time
27-21-15-9
DB Thrusters
Box Jumps

MR: Wednesday, May 11, 2016

Warm Up
Mobilize joints
3 Rounds of:
1 lap jog > 5 inchworms to Cobra
1/2 length Bear Crawl
10 Air Squats

 
Skill / Strength
Strict Press
5 x 3 @ 80-85%
Then
Push Press @ 90% effort
5 sets of 2

 
Metcon
MR.16.05.11
Partner WOD: 10 min AMRAP
Partner 1: 50 Lunges
Partner 2:
AMRAP of:
5 Burpees
10 Plank to Push Ups
20 Jumping Mt. Climbers
*Switch once partner is done with 50 lunges

MR: Monday, May 9, 2016

Warm Up
PVC mobilize
Joint mob

3 rounds of:
10 air squats
10 Bulgarian squats
Box width crab walk – walking plank
1 lap skip
1 lap skip backward

 
Skill / Strength
BACK SQUAT 85%
5 X 3

 
Metcon
MR.16.05.09
Buy In: 2 Lap run with ball
5 rounds:
10 burpee hurdles jump over with medball
10 Russian twist with medball
Buy out: 2 Lap run with ball

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