November2015

November2015

20 11 15 – Core

Warm up – Get sweaty: 8 mins of skipping, rowing, running, practicing a skill or generally warming up Mobs: T-spine Hips Strength – Core circuit – 1 min on each – 2 rounds: L-sit (choice of rings, parrelletts, box or floor) 20s rest Superman 20s rest Ab mat situp 20s[…]

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19 11 15 – Thrusters

Warm up – 3 rounds: 5 push ups 10 air squats 15 jumping jacks Mobs: Hips Shoulders Strength – Thrusters: Max set @40/30kg 3 attempts record all 3 attempts and total Metcon – 3 rounds: 11 x Hang Power Snatch 35/25kg 11 x Burpee box jump overs 11 x OHS 35/25kg 11[…]

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17 11 15 – 1/2 McGhee

Warm up: 25 kipping swings 20 alternating lunges 15 pvc pipe overhead squats 10 push ups 5 strict pull ups (scale to negatives) Mobility: T-spine Lats Strength – STOH presses: Strict 7-7-7 Push 5-5-5 Jerk 2-2-2 Metcon – 1/2 “McGhee” 15 min AMRAP 5 deadlift 125/85kg 13 Push-ups 9 Box jumps 24/20″[…]

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16 11 15 – The Chief

Warm up: 25 Jumping Jacks 20 Air Squats 15 Push Ups 10 Supermans 5 Burpees   Mobs: Lats Shoulders   Strength – Weighted pull ups: 8-7-6-5-4-3 Superset with 10 ring rows If you have not mastered the pull up yet please practice negative pull ups to develop strength   Metcon[…]

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14 11 15 – Filthy Fifty

Metcon for time: 50 Box jump, 24/20″ 50 Jumping pull-ups 50 Kettlebell swings, 16/12kg 50 walking Lunge steps 50 Knees to elbows 50 Push press, 20/15kg 50 GHD back extensions (scale to abmat floor back ext) 50 Wall ball shots, 9/6kg 50 Burpees 50 Double unders (scale to 150 singles) 40[…]

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13 11 15 – Front squats

Warm up: 40m jog 40m walking lunge 20 goblet squats 10 split squats (each leg) 10 single leg deadlifts (each leg)   Mobility: squat prep   Strength – Front squat: 3-3-3-3-3-3-3   Metcon – for time: 20 double unders 20 toes to bar 40 double unders 40 OH plate lunge 20/15kg 60 double[…]

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