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Saturday 9th October

By |2021-10-03T12:58:52+00:00October 8th, 2021|Uncategorized|

Strength:-
3 rounds
8 / 8 Pistols
3 Wall walks
8 / 8 Single leg RDL

Core tabata

Metcon:-
YGIG 1 min on 1 min off
In a pair achieve a total score/reps for:
1 min push press 60/40
1 min ring rows
1 min front lunge 60/40
1 min burpees
1 min deadlifts 100/60
1 min knees to chest situps
1 min Bike / Row Ski

Buy out:- Everyone Run 400m

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Friday 8th October

By |2021-10-03T12:57:59+00:00October 7th, 2021|Uncategorized|

Strength:-
3 Sets of 2 Push Press + 2 Split Jerk building in weight
Then
Split Jerk 3,3,2,2,2 every 90 seconds

Metcon:-
3 rounds
Run 400m
12 Overhead alternate lunges 55/35kg
9 Push ups

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Thursday 7th October

By |2021-10-03T12:57:06+00:00October 6th, 2021|Uncategorized|

Strength:-
5 x 2-3 Rope climbs
3 x 5 Strict HSPU (plus deficit for advanced)

Metcon:-
3 x 250m each YGIG for warm up / rowing coaching technique

Every 3 minutes for 5 rounds:-
Row 250m
10 Burpees
15 Goblet Squats 24/16kg
5 Hang power snatch 50/35kg (rest to the top of the 3 min mark)

Pair with someone who moves at a similar pace to you and start on 1 and 1.30m to share the rower

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Wednesday 6th October

By |2021-10-03T12:37:56+00:00October 5th, 2021|Uncategorized|

Strength:-
E2MOM for 12 minutes (6 sets)
1 Snatch pull + 2 Squat Snatch

3 x 5 Dips or weighted dips

Metcon:-
4 min AMRAP
8 C2B pull ups
10 cal bike
Rest 1 minute
4 min AMRAP
8 T2B
10 cal row
Rest 1 minute
4 min AMRAP
8 Power cleans 60/40kg
10 cal bike

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Tuesday 5th October

By |2021-10-03T11:49:30+00:00October 4th, 2021|Uncategorized|

Strength:-
15 minutues spent on Gymnastics skill:-
Choose either Pull up / Toes to Bar work OR handstand work

Metcon:-
5 rounds
3 Ring Muscle ups*
5 KB Push Press 2 x 24/16kg
7 V- ups
9 Burpee Box Jumps 24/20kg

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Saturday 2nd October

By |2021-09-19T13:40:00+00:00October 1st, 2021|Uncategorized|

Strength:-
5 x 5 Floor Press

3 x 8 (on each leg)
Weighted Russian Box Step ups

Pairs Metcon:-
As a pair alternate between barbell & rower for 6 rounds

12 Deadlifts
9 hang power cleans
6 STOH
RX:- 60/40kg
and
max cal row / bike

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Thursday 30th September

By |2021-09-19T13:38:11+00:00September 29th, 2021|Uncategorized|

Strength:-
5 x 3 Hang Power Clean @ 85% run as E2MOM

5 x 3 Overhead Squat @ 80%+ run as E2MOM

Met Con:
3x 3 min AMRAP’s with 1 mins rest between
1: Max Reps Clean & Jerk 80/50kg
2: 5 C2B + 5 dips + 5 push ups
3: 400m run + max sit ups

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