Archives

MR : Thursday, 13th December 2018

Warm Up
3 Rounds
50 Skips
1 Length Bear Crawl
5 MB Clean
5 Box Jumps
Skills / Strength
Squat Clean
Split Jerk

EMOM 10 mins
2 Squat Clean & Split Jerk
Increase weight if technique is good
Increase incrementally to heavy set

Metcon
MR.18.12.13
5 rounds for time
20 KB Swing
15 Wallballs
10 Pushups

MR : Tuesday, 11th December 2018

Warm Up
3 Rounds
1 Lap Run
10 KB Swing
10 KB Squat
5 Burpees
Skills / Strength
Full Snatch

EMOM 10 mins
3 Full Snatch
Increase weight if technique is good
Increase incrementally to heavy set

Metcon
MR.18.12.11
Tabata
Air Squat
Push Ups
Sit Ups
Mt Climbers

MR : Thursday, 6th December 2018

Warm Up
3 Rounds
200m Row
10 MB Slams
15 KB Deadlifts
Skill / Strength
Squat Clean

EMOM 10 mins
3 Squat Clean
Increase weight if technique is good
Increase incrementally to heavy set

Metcon
MR.18.12.06
For Time
50 Static Lunges
40 Box Jump Over
30 V-Sits
20 DB Snatch
10 DB Burpees

MR : Tuesday, 4th December 2018

Warm Up
3 Rounds
1 Lap Run
10 Squat Jumps
10 Plate GTOH
20 Shoulder Taps
Skills
Power Clean
Push Jerk
Strength
EMOM 10 mins
2 Power Cleans & Push Jerk
Increase weight if technique is good
Increase incrementally to heavy set
Metcon
MR.18.12.04
AMRAP 9 Mins
5 Pushups
10 DB STOH
15 Air Squats

MR : Thursday, 29th November 2018

Warm Up
3 Rounds
1 Lap Run
7 KB Swing
7 PVC OHS
7 Squat Jump
Skills
Snatch Pull
Muscle Snatch
Power Snatch
OHS
Strength
EMOM 10 mins
1 Power Snatch + 2 OHS
Increase weight if technique is good
Increase incrementally to heavy set
Metcon
MR.18.11.29
Fight Gone Bad
3 Rounds of
1 min Wallballs
1 min SDHP
1 min Box Jump
1 min Push Press
1 min Cal Row
1 min Rest

MR : Tuesday, 27th November 2018

Warm Up
3 Rounds

Row 200m
5 Wallballs
5 Burpees

Skills
Snatch Pull
Muscle Snatch
Power Snatch
Strength
 
EMOM 10 mins
3 Power Snatch
Increase weight if technique is good
Increase incrementally to heavy set
Metcon
MR.18.11.27
For Time
21-15-9
MB Slam
Front Squat (bar)
2 Laps Run

MR : Thursday, 22nd November 2018

Warm Up
3 Rounds
50 Skips
5 MB Cleans
10 Goblet Squat
10 Banded Good Mornings
Skills / Strength
Power Clean
Front Squat

EMOM 10 mins
2 Power Cleans & 3 Front Squat

Increase weight if technique is good
Increase incrementally to heavy set

Metcon
MR.18.11.22
5 Rounds for Time
10 Burpees
15 Wallballs
20 Abmat Situps

MR : Thursday, 15th November 2018

Warm Up
3 Rounds of:
10 Burpees
1 Lap Run
20 Shoulder Taps
10 Sit Ups
Skills / Strength
Push Jerk
5×5

– Do not lean back on dipping
– Drive with your legs
– Receive in a dip position
– Lock elbow when barbell on the top

Metcon
MR.18.11.15
12 min AMRAP

10 Wall Balls
15 Box Jumps
20 Russian Twists

MR : Tuesday, 13th November 2018

Warm Up
3 Rounds
5 Inchworm to Cobra
10 Light Goblet Squat
30s Plank
1 Lap Run
Skills / Strength
Front Squat
5×5

Increase weight incrementally to a heavy set

Metcon
15 mins AMRAP

10 Renegade Rows, alternating arms
10 DB Burpees
10 Shoulder to Overhead
1 Lap Run

MR : Thursday, 8th November 2018

Warm Up
3 Rounds
50 Skips
1 Length Bear Crawl
15 Squat Jump
Strength
Push Press
5x5Tempo 3s down
Metcon
MR.18.11.08
For Time
30-20-10
DB OH Squat
DB Box Step Over
Older posts