Wednesday, 26 Sept 2018

EARLY RISER

METCON

  • 14 mins AMRAP:
  • 1-2-3-4-…
    – HSPU
    – Chin Ups

METCON FIT

METCON

  • Team of 2:
    – 20 mins Amrap
    – 15 double KB/Db Thrusters
    – 15 Pull Ups
    – 1 Person work at a time
    completing 15 thrusters n pull ups then switch

RX

SWOD

  • Clean and Jerk 10 sets of 1 (Start at 65%, move up if moving well)
  • Back Squat 5 x 5+ @ 40%,50%,55%,60%,65%

 

 

 

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Tuesday, 25 Sept 2018

METCON FIT

METCON

  • 3 RFT:
    – 15 HSPU
    – 20 Ring Dips
    – 25 Wallballs
    – 30 Double Unders

RX

SWOD

  • Alternate A1 & A2 for 4rds:
    – A1: Deadlift 6,6,6,6+
    – A2: Single Arm DB Press 10 / Side @ AHAFA

METCON

  • EMOM 10 – Odd 8 Overhead Squats (40/30)
  • Even 10 Toes to Bar

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Monday, 24 Sept 2018

EARLY RISER

METCON

  • Team of 2:
  • For Time
    – 1500 m row
    – 40 Shoulder to OH
    – 1500 m row
    – 40 burpees over rower
    – 1500 m row
    – 200 Double Under

METCON FIT

METCON

  • 20 mins AMRAP:
    – 200 m run
    – 30 Sit Ups
    -200 m run
    – 15 Ground to OH 20/10

RX

SWOD

  • Snatch 10 sets of 1 (Start at 65%, move up if moving well)
  • Power Clean 3 x 5 @ AHAFA

RX

  • 15-10-5
    – Thrusters (60/50)
    – Burpee overbar
    (Timecap: 10mins)

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Friday, 21 Sept 2018

EARLY RISER

METCON

  • “Annie”
  • 50-40-30-20-10
    – Double Unders
    – Ab mat Sit ups

METCON FIT

METCON

  • 4 mins AMRAP:
    – Ground to OH 25/15
  •  4 mins AMRAP
    – Double Unders
  • 4 mins AMRAP
    – Burpees
    NO rest in between

 

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Wednesday, 19 Sept 2018

EARLY RISER

METCON

  • 20 mins AMRAP:
    – 10 Thrusters
    – 8 Chest to Bar Pull Ups
    – 6 OHS
    – 4 Toes To bar

METCON FIT

METCON

  • Team of 2:
  • Athlete 1:
    – 30 Ring Dips
    – 30 C2B Pull Ups
  • Athlete 2:
    – 30 KBS 32/24
    – 30 Wallballs
    – 30 sync burpees then switch movements
    – then 30 sync burpees

RX

SWOD

  • Clean and Jerk 10 sets of 1 (Start at 65%, move up if moving well)
  • Alternate between B1 & B2 for 4rds:
    – B1 – Back Squat x 1 @ 90%
    – B2 – Strict Pull Ups / Chin Ups x 10

 

 

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Tuesday, 18 Sept 2018

METCON FIT

METCON

  • For time:
    – 50 Cal Airbike
    – 50 Box Jump Over
    TC 10 mins

RX

SWOD

  • Alternate A1 & A2 for 4rds:
    – A1: Deadlift 6,6,6,6+
    – A2: Single Arm DB Press 10 / Side @ AHAFA

METCON

  • EMOM 10 – Odd 5 Front Squats from Rack (70/50)
  • Even 5 HSPU

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Monday, 17 Sept 2018

EARLY RISER

METCON

  • 5 Rounds every 3 mins
    – 6 Strict HSPU
    – 15 Wallballs
    – 200 m Run with Balls

METCON FIT

METCON

  • 4 Rounds:
  • each round 3 mins AMRAP:
    – 100 Double unders
    – Amrap burpee
    2 min rest

RX

SWOD

  • Snatch 10 sets of 1 (Start at 65%, move up if moving well)
  • Power Clean 3 x 5 @ AHAFA

METCON

  • 21-15-9
    – Thrusters (45/35)
    – Burpee Box Jumps
    (Timecap: 10mins)

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Friday, 14 Sept 2018

EARLY RISER

METCON

  • FT : 300 Double Unders
    – Each time break do 1 round of cindy
    * stop if reached 15 rds of cindy or 300 double unders whichever one first

METCON FIT

METCON

  • 5 rounds:
    every 3 mins
    – 10 Medball Clean
    – 10 Wallballs
    – 200 m run with balls

 

 

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