Thursday 22/6/17

Warm-up
100 su
20 plank to push up
20sec hs hold

Basic Strength
Bench Press (20RM)
20min to find your 20RM
I actually did this right before the class
20x42kg
20x45kg

I did C&J instead: 8×1 58kg

Metcon emom 10
20 du
10 one arm kb s2o (5each arm) 16kg

Metcon amrap 12
3 strict c2b pull ups
2 strict ring dips
1 front squat 80/55
*no rack for fsquats
17+2 RX

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Monday 6/3/17

My fav day, three classes in a row, this feels like a proper trainings day…

Warm-up
10 ring rows
10 push ups

Metcon (No Measure)
emom 10
5 strict pull ups

emom 10
5 strict ring dips

Metcon (No Measure) in teams of 2
amrap 25:
50 burpees
100 pull ups
50 du
200 squats
50 burpees
100 push ups
50 du
———————–
Warm-up
20 burpees
*partner holds empty bar overhead
30cal row
*patner holds dead hang
20 wall balls
*partner holds deep squat

Metcon (Time)
*one does one round, one rests
8rft
10 burpee over bar
10 t2b
10 dl 80/55
RX

3min rest

Metcon (Weight)
8min to work up to a heavy set of 3 front squat from the floor
*score is weight partner A + weight Partner B
I did 70kg

3min rest
Metcon (Time)
*one works one round, one rests
8rft
10 box over
5 strict hspu
5 strict pull ups
RX
——————
weightlifting class
Snatch

5×5 snatch balance
4×3 hang snatch
1×2 40kg

snatch pull
5 40kg
5 45
5 50
2×5 55

bsq
10x65kg
8×70
7×75
6×80

Friday 2/10/15

Little session before class:

bench 2×5 50kg
snatch 3×2 2×3 34kg

then:
Warm-up
3x
15m bearcrawl
10 squats
10 reach through
10 scapula pull ups

Skill
Metcon (No Measure)
2x
2:30min work on handstand
2:30min run/row

Basic Strength
Metcon (2 Rounds for reps)
2x for max reps
1min each station
strict pull ups
strict ring dips
ring rows
push ups
3min rest

Metcon
BTD Qualifier 15.1 (AMRAP – Rounds and Reps)
amrap 16
*one works, one rests
*split reps as needed
40 wall balls
30 t2b (rx‘d) / sit-ups (fun)
20 burpee box over
10 hspu (rx‘d) / s2o 40/25 (fun)
RX 4+5