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MR: Tuesday, 16th October 2018

Warm Up
3 Rounds
1 Lap Run
5 Inchworm to Cobra
10 Wallballs

Mobilize / Stretch

Skills
Power Clean
Push Jerk
Strength
EMOM 10mins
2 Power Clean & Push Jerk

Focus on technique

Metcon
MR.18.10.16
4 x 3 mins AMRAP
25 DUs
5 MB Cleans
ME Air Squats

Rest 60s between rounds

Scale DU to Tuck Jump or Single Under (3x)

MR: Thursday, 11th October 2018

Warm Up
3 Rounds
50 Skips
10 PVC OHS
5 Burpees Broad Jump
Skills
 
 
Strength
EMOM 10mins
2 Power Snatch & 2 OHS

Focus on technique

Metcon
MR.18.10.11
AMRAP 7 Mins
Bar Facing Burpees

MR: Tuesday, 9th October 2018

Warm Up
3 Rounds
5 MB Clean
10 Air Squat
15 Situps
Skills
 
Power Clean
Front Squat
Strength
EMOM 10mins
2 Power Clean & 2 Front Squat

Focus on technique

Metcon
MR.18.10.09
4 Rounds For Time
2 Laps Run
1 Length KB Farmers Carry
12 Pushups
1 Length KB Farmers Carry

MR: Thursday, 4th October 2018

Warm Up
500m Row
30 Walking Lunges
30 V-sits
60s Plank
Skills / Strength
Front Squat
Push Press
Warm up from empty barbell to working set

EMOM 10mins
1-5: 2 Front Squat & 2 Push Press
6-10: 3 Front Squat & 2 Push Press
Focus on technique

Metcon
MR.18.10.04
5 Rounds for max reps at each station
30 secs work, 15 secs rest
DB man maker
Weighted jumping lunges
Box dips
Weighted box step overs

MR: Tuesday, 2nd October 2018

Warm Up
2 Laps Run
20 KB Swing
Agility Work
Skills / Strength
Clean Deadlift High Pull
5×6
Increase weight incrementally to a heavy set
Metcon
MR.18.10.02
EMOM 15 Mins
1. ME Air Squat
2. ME DB Push Press
3. ME MB Slam
4. Rest

MR: Thursday, 27th September 2018

Warm Up
3 Rounds
50 Skips
10 Air Squats
1 Length Bear Crawl

Mobilize / Stretch

Skill / Strength
Overhead Squat
5×6
Increase weight incrementally to a heavy set
Metcon
MR.18.09.27
5 Rounds for Time
2 Laps Run
20 Box Jumps
20 Wallballs

Timecap 20 mins

MR: Tuesday, 25th September 2018

Warm Up
3 Rounds
1 Lap Run
10 Goblet Squats
10 Tuck Jump
Core Work
Tabata 4 Rounds
Leg Raises
Dead Bug
MB Sit-up
Russian Twist
Skills / Strength
Front Squat
5×6
Increase weight incrementally to a heavy set
Metcon
MR.18.09.25
AMRAP 12 Mins
7 Burpees to Plate
14 Plate OH Lunge
21 Plate GTOH

MR: Thursday, 20th September 2018

Warm Up
1 Round
1000m Row
30 Burpees
Skills
Turkish Get Up
Strength
Push Press
5×6
Increase weight incrementally to a heavy set
Start from empty barbell
Metcon
MR.18.09.20
3 Rounds for Max Reps of
1 min of Double Unders
1 min of Box Jumps
1 min of Air Squat
1 min of Box Dips
Rest 1 min between round

MR: Tuesday, 18th September 2018

Warm Up
3 Rounds
1 Lap Run
10 Banded Good Mornings
10 Lunge to Spiderman Stretch
Core Work
Tabata 4 Rounds
Abmat Situp
Plank Jack
Mt. Climber
Superman
Skill / Strength
Deadlift
5×6
Increase weight incrementally to a heavy set
Metcon
MR.18.09.18
4 Rounds for Time
25 Cal Row
25 Burpees

MR: Thursday, 13th September 2018

Warm Up
3 Rounds
200m Row
10 Air Squat
5 Inchworm to Cobra

Mobilize / Stretch

Core Work
Tabata 4 Rounds
Plank
Advanced Plank
Hollow Hold
V-Sits
Skills / Strength
Back Squat
5×6
Increase weight incrementally to a heavy set
Metcon
MR.18.09.13
AMRAP 12 mins
8 Pushup
16 DB Snatch
25 Double Unders
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