Tuesday, 28 May 2019

METCON FIT

METCON

  • For Time:
    – 10 double Unders
    – 10 wallballs
    – 10 SDHP 16/12
    – 50 double Unders
    – 20 wallballs
    – SDHP 16/12
    – 30 double Unders
    – 10 wallballs
    – 10 SDHP 16/12
    – 40 double Unders
    – 10 wallballs
    – 10 SDHP 16/12
    – 50 double Unders
    – 10 wallballs
    – 10 SDHP 16/12

RX

SWOD

  • Heavy Thrusters 4 sets of 8 @ AHAFA

METCON

  • Find the day’s 3 Rm Deadlift (Touch and Go) in 15mins

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Monday, 27 May 2019

EARLY RISER

METCON

  • 4 RFT:
    – 15 Hang Sq Clean
    – 15 Ring Dips

RX

SWOD

  • Back Squat 5 @ 75%, 3 @ 80%, 2 @ 85%, 1+ @ 90%

METCON

  • 10min AMRAP
    – 5 Burpess
    – Pistols
    – 15 Kbs (24/16)

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Friday, 24 May 2019

EARLY RISER

METCON

  • 2 mins AMRAP:
    – 10 Devil Presses 15/10
    – 35 Double Unders

METCON FIT

METCON

  • 14 mins AMRAP:
    – 10 Ground to OH 15/10
    – 10 Abmat Sit Ups
    – 20 Double Unders

RX

SWOD

  • 15-10-5
    – Thrusters (60/40)
    – Chest to bar Pullups
    – [Timecap 15mins]

METCON

  • Cycle through 15min of:
    – a.) 1min Plank
    – b.) 5 Wide grip pull up
    – c.) 30 second side plank
    – d.) 5 Ring dips
    – e.) 30 second side plank
    – f.) 5 toes to bar
    – g.) 10 V- ups

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Thursday, 23 May 2019

GARUDA 101

METCON

  • HANDSTAND:
  • Mobility work –
    – Wrist stretches 4×10
    – Weighted arm circles x10
    – Weighted dislocates 2×5
    – Partner prone pvc overhead hold with shoulder push x10s
    – Lat PNF Stretch x5 then 10s
    – Partner bar hang arc shoulder push and hold x10
    – Partner straight leg seated overhead push hold with knee between shoulders x10s
    – Supine overhead wall hold with feet elevated 2x30s
  • Wall walk –
    – Long hollow to wall walk HS arc/hollow shapes 3×10
    – End to end double bent leg kick-ups
  • Kickup balance –
    – Plank arch hollow x10
    – Partner wall single leg tuck kickups 3×10
    – Partner off wall single leg tuck kickups 3×10
  • Partner bail practice –
    – Partner off wall kickup handstand balance 3 x max hold
  • Cooldown stretch-
    – Capsule stretch 30s each side
    – Reach underneath 30s each side

 

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Wednesday, 22 May 2019

EARLY RISER

METCON

  • 7 mins AMRAP:
    – 7 Hang Snatches/KBS
    – 7 OHS
    – 7 burpee Over Bar
  • For Time:
    – 77 Wallballs

METCON FIT

METCON

  • 4 Rounds
    – 20 Sync Kbs 24/16
    – 20 Sync Goblet Sq
    – 20 Burpees Over Kbs
    – 200 m Farmers Walk
    Each team has 2 Kbs. One athlete at a time on Burpees over Kb
    Farmers walk can alternate at all time but must not drop the two kbs. 20 air squats on the spot if dropped

RX

SWOD

  • Alt A1 & A2 for 4 Rounds:
    – A1 – 7 Strict Toes to Bar
    [Rest 30 secs] – A2 – 10 V-Ups
    [Rest 2mins]

METCON

  • B1 – 40 sec on / 20 sec off for 4 mins on Rower
    – Record score of each round
  • B2 – 40 sec on / 20 sec off for 4 mins Burpee over rower
    – Record score of each round

 

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Tuesday, 21 May 2019

METCON FIT

METCON

  • E2MOM for 6 rounds
    – 15 burpees to Bar
    – Max Reps Wallball

RX

SWOD

  • Seated Double DB / KB Strict Shoulder Press 4 sets of (8~10) @ AHAFA

METCON

  • 3 Rounds
    – 12 Deadlifts (100/70)
    – 12 Ring Dips
    – [Timecap 18mins]

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Monday, 20 May 2019

EARLY RISER

MECON

  • For Time:
    – 30 Burpee Muscle ups

GARUDA EXPRESS

METCON

  • 3 Rounds
    – 40 sec work / 20 sec rest
    – Mountain Climbers
    – Squat Jumps
    – Sit ups
    – Burpees
    – Push Ups
    – 1 min rest in between

RX

SWOD

  • Back Squat 5 x 1+ @ 85%

METCON

  • 50/30 Cal Row
  • 40 Wbs (24/16)
  • 30 Pull Ups
  • 20 Burpee box jump over
  • 10 Clusters (70/50)
  •  [Timecap 20mins]

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Friday, 17 May 2019

EARLY RISER

METCON

  • EMOM for 10 mins
    – 5 HSPU
    – 10 TTB

METCON FIT

METCON

  • In 3 mins, complete:
    – 10 HSPU
    – 25 Air Squats
    – Amrap Kbs 16/12
    – 1 min rest
    – Repeat until 100 kbs is reached

RX

SWOD

  • 21-15-9
    – Kbs (32/24)
    – Burpee Box Jumps
    – [Timecap 15mins]

METCON

  • 30 secs on 10 sec rest for until cannot continue with either movement
    – A.) Deadhang
    – B.) Handstand hold
    – [Max 8 Rounds total]

 

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Thursday, 16 May 2019

GARUDA 101

METCON

  • MUSCLE UP
  • Mobility work –
    – band inlocate x10
    – band butterfly pull x10
    – band kip pull x10
    – standing band circle x10
    – band maltese pull x10
    – band victorian pull x10
    – band external rotation x10
  • False grip work –
    – false grip lock off x10s
    – false grip bent hang 3x30s
    – false grip straight arm 3x15s
    – false grip row 5×5
    – false grip pullup 5×5
    – Support hold
  • muscle up elements –
    – standing muscle up 5×5
    – assisted negative muscle up 5×5
  • Cooldown stretch –

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Wednesday, 15 May 2019

EARLY RISER

METCON

  • 6 RFT
    – 10 Kb SDHP
    – 10 Kbs
    – 10 Kb OH Lunges

METCON FIT

METCON

  • For Time:
    – 100 Pull Ups
    – 200 Wallballs
    – 300 Double Unders
    Team of 2, one person work at a time and does NOT have to complete 1 movement before going to next

RX

SWOD

  • Alt A1 & A2 for 4 Rounds:
    – A1 – 5 Strict HSPU
    [Rest 30 secs] – A2 – Single Arm Dumbel Row 6 / Side @ AHAFA

METCON

  • 100-80-60-40-20-10 DU
  • 10 Toes to bar after each round

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