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MR: Thursday, 16th August 2018

Warm Up
3 Rounds
50 Skips
10 Air Squat
10 PVC Rotation
Skills
Handstand
If proficient at HS, do HSPU progression
Strength
Overhead Squat
5×6
Increase weight incrementally with perfect form
Metcon
MR.18.08.16
3 Rounds For Time
40 Air Squats
30 Abmat Situps
15/10 Air Bike

Timecap 15 Minutes

MR: Tuesday, 14th August 2018

Warm Up
3 Rounds
1 Lap Run
10 KB Swing
1 Length Bear Crawl
Core Work
Tabata 4 Rounds
Abmat Situps
Plank
R Side Plank
L Side Plank
Skill / Strength
Strict Press
5×6
Increase weight incrementally with perfect form
Metcon
MR.18.08.14
EMOM 12 Mins
1. 20/15 Cal Row
2. 10 DB Snatch
3. 10 Pushups
4. 10 Russian Twists

MR: Thursday, 9th August 2018

Warm Up
3 Rounds
1 Lap Run
10 Banded Lats Pull Down
10 Air Squats
Skills
Pull-up Progression
– No Band
– Do negatives from jumping pull up
Strength
Front Squat
5×6
Increase weight incrementally with perfect form
Metcon
MR.18.08.09
AMRAP 9 mins
9 Burpees
9 Pull-ups
9 Box Jumps

MR: Tuesday, 7th August 2018

Warm Up
3 Rounds
15 Cal AB
10 Light DB Strict Press
5 Burpees
Skills / Strength
Push Press
5×6
Increase weight incrementally with perfect form
Metcon
MR.18.08.07
For Time
50 Pushups
50 V-Sits
50 Cal Row
50 Box Step Over
50 DB Lunges

Timecap 20 mins

MR: Thursday, 2nd Aug 2018

Warm Up
3 Rounds
5 Inchworm to Cobra
10 PVC OHS
10 Cal AB
Core Work
Tabata 4 Rounds
Elbow to Hand Plank
Superman
Hollow Hold
Leg Raises
Strength
Back Squat
5×5

Increase weight incrementally to a heavy set

Metcon
MR.18.08.02
AMRAP 12 mins
2-2-2,4-4-4,6-6-6,…
KB Clean
KB Snatch
Goblet Squat

MR: Tuesday, 31st July 2018

Warm Up
 
2 Laps Run
3 Rounds
5 Burpee Broad Jumps
10 Light DB Strict Press
15 Air Squats
Skills
Squat Clean
Split Jerk
Strength
EMOM 10 mins
2 Squat Clean & Split Jerk

Focus on technique, not heavy weight

Metcon
MR.18.07.31
3 Rounds for max rep of
1 min Wallballs
1 min MB Slam
1 min DB Push Press
1 min Rowing (calories)
1 min Rest

MR: Thursday, 26th July 2018

Warm Up
3 Rounds
50 Skips
5 Broad Jumps
10 OHS
Skills
Full Snatch
Strength
EMOM 10 mins
2 Full Snatch
If don’t have mobility, then Power Snatch & OHS
Metcon
MR.18.07.26
For Time
25-20-15-10-5
KB Swing
Box Dips
Sit-ups

MR: Tuesday, 24th July 2018

Warm Up
3 Rounds
1 Lap Run
5 Burpees
10 Banded Good Mornings
Skills
Turkish Get Up
Strength
Deadlift
5×5
Start with empty barbell
Increase weight if technique is good
Focus on technique, not heavy weight
Metcon
MR.18.07.24
AMRAP 12 mins
30-20-10
DB Snatch
HR Burpees over the bar

MR: Thursday, 19th July 2018

Warm Up
2 Lap Run then
3 Rounds
10 Cossack Squat
5 Inchworm to Cobra
30s Plank
Skills
Pistol Squats
Strength
EMOM 10 mins
3 Power Snatch
Increase weight incrementally each round with good technique
Metcon
MR.18.07.19
5 x 2 minutes AMRAP
3 DB Manmaker
ME DB Walking Lunges
Rest 60 seconds in between set

MR: Tuesday, 17th July 2018

Warm Up
3 Rounds
1 Lap Run (Normal, Skipping, Side Shuffle)
10 Squat Jumps
1 Length Bear Crawl
Skills
Power Clean
Push Jerk
Strength
EMOM 12 mins
1-4: 2 Power Clean, 2 Push Jerk
5-8: 2 Power Clean, 3 Push Jerk
9-12: 2 Power Clean, 4 Push Jerk
Metcon
MR.18.07.17
For Time
27-21-15-9
Cal Row
Thrusters
Timecap 15 minutes
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