18/11/14 Tuesday

Workout
Skill:
Bar Muscle up

Strength
10min EMOM
3x Back Squats 75-80%

Met Con
3 Rounds For Time
6x Bar MU
30x Alt Pistols
10x Hang Power Cleans 70/43kg

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04/11/2014 Tuesday

Workout


Met Con

“Fight Gone Bad”

3 Rounds

1min Max reps per exercise, 1min rest between rounds.

Wall Balls 20/14lb

SDHP 35/24kg

Box Jump

Push Press 35/24kg

Calorie Row

28/10/2014 Tuesday

Workout


Technique

Pull-up

Kip – Butterfly


Met Con

“FRAN”

For Time

21-15-9

Thruster 43/30Kg

Pull-up


Strength

KB Bottoms Press 6p/s x 3 sets

24/10/2014 Friday

Workout


Met Con

Open Workout 13.5

Complete as many rounds and reps as possible in 4 minutes of:
43/30kg Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

23/10/2014 Thursday

Workout


Technique

Ring Muscle up

OHS


Met Con

Buddy Wod

For Time

21 OHS 70/43kg

9 Ring Muscle up

20m Bear Crawl

21 OHS

9 Ring Muscle up

30m Bear Crawl

21 OHS

9 Ring Muscle up

40m Bear Crawl

(15min Cap)

21/10/2014 Tuesday

Workout


Skill

Handstand Walk


Met Con

“BST GRACE”

For Time

30 Squat Clean and Jerks 60/43Kg

(5Min Cap)

17/10/2014 Friday

Workout


Met Con

BST Tabata

20sec max reps, 10sec rest x 8 sets per exercise.

Wall Balls 15/10kg

Double Unders

Push Press 20/15kg

SDHP 24/16kg


Strength

1RM Chin up

1RM Pull up