September2015

September2015

1 10 15 – Jerk!

Warm up: 2 min jog/row or skip 10 x Burpees 10 x Push ups 10 x Air squats 10 x Walking lunges 10 x Sit ups Mobs: Open thoracic Banded tricep and lat Bow and arrow banded hip hinge Strength – Jerk: 20 mins to achieve a 1rm suggested rep[…]

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30 9 15 – Rope climbs

Warm up – 2 rounds: 30 second – dead hang or kip swings 30 second – push ups 30 second – sit ups 30 second – squats   Mobility: Lats Shoulders   Skill – Rope climbing – 15/20mins of technique and efficiency: beginners – develop the movement Intermediate – efficiency (attempt[…]

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29 09 15 – Back squat

Warm up: 2 min jog/row or skip 10 x Burpees 10 x Push ups 10 x Air squats 10 x Walking lunges 10 x Sit ups Mobs: Hips Lats Strength – Back squat: 20 mins to achieve a 1rm suggested rep range: 7-5-3-3-1-1-1 Metcon: 21-15-9 Power snatch 40/30kg (+50/38kg) T2B —[…]

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28 09 15 – Hotel Hell

Warm up: 5 min – get sweaty Mobility: Deadlift prep Strength – Deadlift: 7-5-3-3-3-5-7   HOTEL HELL – Complete the following for time: 100 hang squat clean thruster 30/25kg (RX+ 40/30) 5 burpees on the minute every minute This is usually completed with two 15kg dumbbells that you can find[…]

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26 09 15 – chipper

5 MINS PER ROUND  R1 – Kettlebell swings 24/16kg R2 – Front squats 40/30kg R3 – Sit ups R4 – Box jumps 20/24 inch R5 – TTB R6 – Hand release push ups R7 – GTOH 20/10kg (plate) 1 min rest between rounds

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24 09 15 – Snatch

Warm up/Mobility: Snatch prep   Strength / Technique – Snatch complex: 20 mins to work to a heavy complex of Snatch Pull + Snatch + OHS   Metcon – 7 rounds for time: Buy In: 100 Double Unders Then 7 rounds of: 7 Bar-Over Burpees 7 Hang Power Snatch 40/30kg 7 V-sits 7  SDHP 40/30kg    […]

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23 09 15 – HSPU

Warm up: 2 min – get sweaty 40m walking lunge 10 burpee broad jump 20m inch worm 10 wall squats Mobility: Hips Shoulders Technique/Strength – HSPU: 20 mins to work towards a max deficit set of 3 or Use this time to develop your HSPU Metcon – Complete as many reps as[…]

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22 09 15 – Deadlift

Warm up: 10 air squats, 10 press ups, 10 banded good mornings X 3 rounds. Mobility:  t-spine, quads and hammys Strength: Deadlift 20 mins to work to a 1RM Metcon: Amraps 6 mins each. 2 mins rest in between each. Front rack lunges 40/30kg (5 burpees every time you drop)[…]

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21 09 15 – open 13.4

Warm up: 2 mins row/run/skip 40m lunge 20m inch worm 40m broad jump Mobs: Squat prep Strength – back squat: Work to a heavy 5 and 3 Metcon – Open 13.4: 7min amrap: 3 Clean & Jerk 60/40kg 3 Toes To Bar 6 Clean & Jerk 60/40kg 6 Toes To[…]

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