Enormous effort in yesterdays gymnastics/ met con testing. Now for some pressing overhead.

STRENGTH

Shoulder Press Deload
#1: 5 reps @ 40%
#2: 5 reps @ 50%
#3: 5 reps @ 60%

Accessory :

3 x 10 DB Side Raises

3 x 15 Band Pull Aparts

WOD

” Meet the Press ”

AMRAP 18:
15/12 Calorie Assault Bike
12 Toes to Bar
9 Strict Presses (42.5/30)

15/12 Calorie Assault Bike
12 Toes to Bar
15 Push Presses (42.5/30)

15/12 Calorie Assault Bike
12 Toes to Bar
21 Push Jerks (42.5/30)

* Score = Log rounds and reps completed at 18:00

The second of our gymnastic and metabolic testing days. Testing is important. Fitness can be measured accurately with numbers and the success of your program is dependant on the results of the retest.

If you don’t test then retest after a sustained period of training, you are merely sailing aimlessly in a giant ocean with no real destination. The ‘sexy metcon’ we are so accustomed to on a daily basis is fun compared to the monotony of an intensive two minute singular test but these numbers don’t lie. We train for many reasons, but the main reason is to get better. Test. Gains are not handed on a plate but need a systematic structured program. Test. Work hard then retest. Simple huh.

WOD

” Measure Up 2 “

1/800 metre run
2/Max KBS (2 mins) (24/16)
3/Max HSPU (1 attempt) /HSH
4/Toes To Bar ( 1 attempt)
5/Max Wall Ball (2 mins)
6/15 ft Rope Climb (2mins)
7/50/40 Cal Assault Bike (for time)

A big day of gymnastics testing needs a day of lifting heavy to follow.

STRENGTH

Deadlift Deload
#1: 5 reps @ 40%
#2: 5 reps @ 50%
#3: 5 reps @ 60%

Accessory :
3 x 8 DB Bench Press
3 x 15 GHD Sit Up

WOD

” Frank Tbe Tank ”

AMRAP 5:
Buy-In: 50 Wall Ball Shots
12 Deadlifts (80/60)
12 Lateral Barbell Burpees

[Rest 5:00]

AMRAP 5:
Buy-In: 35 Wall Ball Shots
9 Deadlifts (100/70)
9 Lateral Barbell Burpees

[Rest 5:00]

AMRAP 5:
Buy-In: 20 Wall Ball Shots
6 Deadlifts (120/80)
6 Lateral Barbell Burpees

This week we take weight of the body and ‘remodel’ our positions and shapes in the squat. With the lighter loads we are able to engrain these shapes by slowing down and holding in the bottom. The conditioning piece will ask for a steady breathing rhythm and a good strategy in this good fun heavy complex.

STRENGTH

Back Squat Deload
#1: 5 reps @ 40%
#2: 5 reps @ 50%
#3: 5 reps @ 60%

Accessory :

3 x 8 DB Row

3 x 8 GHD Hip Extension

WOD

” DiscomforT ”

800m Run
“DT”
800m Run

*”DT”
5 Rounds:
12 Deadlifts (70/45)
9 Hang Power Cleans
6 Push Jerks

* TIME CAP 18:00

Skills Day and we get a chance to practice our Handstands and rope climbs then put it together to test our muscular endurance.

WOD 

” Brain Drain ”

Every 4:00 / 5 Rounds
3 Rope Climb
10 Handstand Push Up
15/10 Cal Assault Bike

Score is YOUR SLOWEST ROUND

Hump Day means to pull heavy from below the knee. Yay deadlifts. Then we light it up with the Devil’s press and a little sprinting.

STRENGTH

Deadlift for load:
#1: 5 reps @ 75%
#2: 3 reps @ 85%
#3: 1 rep @ 95%

Accessory :

x 8 DB Bench Press

x 15 GHD Sit Up

‘Nastics skill then something light fast and tasty from 10 years ago.

GYMNASTICS 

Handstands/ Pull Ups

Every 2 minutes / 5 Rounds
complete :
3 Weighted Pull ups (build)
3 Strict HSPU

WOD

” 11. 1 ”

AMRAP 10

30 Double Unders

15 Power Snatches (35/25)

Classes at 730am and 830am today with Coach JS.

PARTNER WOD

” Front Runner ”

AMRAP 20
12/9 Cal Row
7 Front Squat (70/45)

Partner A completes full round while B restsThen switch.
Score is TOTAL REPS

Fridays mean strict pressing over head with some shoulder bullet-proofing built in. Then we tackle a classic Open workout from a few years back. A tasty couplet with heavy clean and jerks and toes to bar.

STRENGTH

Shoulder Press
#1: 3 reps @ 70%
#2: 3 reps @ 80%
#3: 3 reps @ 90%

Accessory :

3 x 8 DB Side Raises

3 x 15 Band Pull Aparts

WOD

” 12.4″

AMRAP 7
3-6-9-12-15-18..reps of
Clean and Jerk (60/42.5)
Toes to Bar

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

SCORE is TOTAL reps.

A huge day of deadlifting yesterday with a fierce short and heavy metcon sets us up nicely for this triplet interval piece needing some good quad stamina.

WOD

” Bike Burner ”

4 x 4:00/2:00
50 Double Under
25 Wall Ball
Max Cal Bike
*score is TOTAL cals