Tuesday 25th September 2018

    Warm -Up: 250 m run 10 Baby Makers 10 Samson Stretch Barbell Warm-Up: 10 Good Morning 10 Strict Press 10 Elbow Rotation 10 Muscle Clean 10 Stiff Legged DL ***forearm stretch & wrist circles**   Strength: Hang Squat Clean Work up to a heavy single for the day. (15 mins)   MetCon: “Flip Flop” 30-20-10: Kettlebell Swings (53/35) Calorie Bike Directly into… 10-20-30: Deadlifts (135/95) Calorie Row **Women Complete (21-15-9 / 9-15-21) Calories on Machines. With this sneaky “down and up” rep scheme, we can aim for a sustained effort throughout the workout. While it is tempting to push the pace in the first couplet, the reps climb from low to high in the second. Athletes can prioritize finding that steady pace on the machines, taking into account the total reps as a gauge. Men will complete 120 total calories, while women will complete 90. The place to push a little more in each of these couplets in the kettlebell swings and deadlifts. Breaking these up is encouraged, but we want to keep that rest to a minimum, as these will be the only stopping point in each...

Monday 24th September 2018

  Warm – Up: 250 m run 10 Samson Stretch 10 Spiderman Lunges Couch Stretch Pigeon Pose 15 PVC Pass Thru 10 Kipping Swings 10 Scapular Pull-ups   Strength: Front Squats warm – up; then: 3 x 5 (go up in weight each set)   MetCon: For Time “Wasabi” 1000 m run 40 Pull-ups 30 Front Squats (135/95) 20 Barbell Facing Burpees   ENDURANCE WOD “Spice Rack” Complete for Time: 800 – 600 – 400 -200 Meters running . (assault bike – 40 – 30 – 20 -10) 80 – 60 – 40 -20 Jump Rope Singles Mountain Climbers 500 – 400 – 300 -200 Meters Rowing Cash Out: 30 Hollow Rocks 25 Sit-Ups 20 Alternating V-Ups 15 Plank Up-Downs 1 Min Plank Hold...

Saturday 22nd Sept 2018

      “Sock Hop” Teams of 3: 2 Rounds (30 Minute Time Cap): 100/70 Calorie Row 100 Box Jump Overs (24/20) 100 Power Cleans 100 Wall Balls . 20/14 Round 1: (135/95) Round 2: (115/80) Teams of two guys and one girl will complete 90 calories on the rower, while teams of two girls and one guy will complete 80 calories on the rower. For teams of two athletes, complete the following: 60/45 Calorie Row 60 Burpee Box Jump Overs 60 Power Cleans 60 Barbell Facing...

Friday 21 September 2018

        Warm- Up: Row 500 m 10 Spiderman Lunges + Hamstring Stretch 10 Samson Stretch 10 Baby Makers **Barbell Warm-Up** 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Front Squats ***PLANK CHALLENGE: Day 21 – 2 mins and 30 second ***   MetCon: “Tommy MaC” 2 rounds for time: • 12 Burpees • 12 Thruster 115/75 • 12 Burpees • 12 Power Snatch 115/75 • 12 Burpees • 12 Push Jerks 115/75 • 12 Burpees • 12 Hang Squat Clean 115/75 • 12 Burpees • 12 Overhead Squat 115/75   ENDURANCE WOD Complete for Time: 1000 m Row 1o Ring Rows 20 Air Squats 30 Russian Twist 800 m Row 10 Push Ups 20 Sit ups with Wall Ball 30 Wall Ball Shots 500 m Row 10 Ring Rows 20 Air Squats 30 Russian...

Thursday 20th Sept 2018

    Warm-Up: 250 m run 10 PVC Pass Thru 10 PVC Around the World 10 PVC Good Morning 10 PVC Torso Rotation 10 PVC OHS 10 Samson Stretch 10 Iron Cross   Strength: Snatch Complex  or Shoulder Mobility Every 90 sec for 8 Rounds; perform- 1 Snatch Balance 1 Power Snatch 1 Over Head Squat w/ 3 sec hold at bottom   MetCon:   “Whiplash” AMRAP 7 5 Deadlifts 225/155 10 Wall Ball Shots 20/14 2 Mins Rest AMRAP 7 15 Box Jumps 24/20 15 Kettlebell Swings 55/35 2 Mins Rest AMRAP 7 10 Over Head Lunges w/plate . 45/35 10 Knees to Elbow      ...