First week in the job nearly over, its been a hectic week getting up to speed with all the admin, programming and extra coaching hours. In the next few weeks I'll have more time to communicate plans and ideas.

The next two weeks programming will continue on from Chris' until we start a new quarter at the beginning of October. Accessory/mobility sections have been added to mid week wods.  Please be prepared to do these additional sections if programmed after a metcon, they're important!

Good luck to all those competing this weekend, sadly I'm on gymnastics course this weekend (just in time for Q4 2016 programming) and will not be able to join you.

 

Monday
Workout of the day

A) Accessory:
Wall slides 3x10 reps

B) 10 min EMOM:
Odd - 5 HSPU
Even - 20 Double Unders 

Scale: 
- Box pike HSPU/seated DB press (heavy)
- DU practice

C) 3 Rounds for total reps:
- 1 min Burpees
- 1 min Cal Row
- 1 min Power Snatch (42.5/30kg 35/25kg 30/20kg)
- 1 min Rest

 

Tuesday
Workout of the Day

Back Squat 70% 3x9reps
Max Effort last set

B) For time:
21-15-9
Pull ups
Box jumps
Plate GTOH (25/20kg 20/15kg 15/10kg)

C) Sit-up tabata

 

Wednesday
Workout of the Day

A) TGU 15min to establish a 1RM 

B) Mini ‘Arnie’
For quality:
15 TGU Right Arm
20 swings
10 OHS left arm
20 swings
10 OHS right arm
25 swings
15 TGU left arm

24/16kg 20/12kg 16/8kg

Scaling: Single arm front squats if mobility issues on OHS

C) 5mins Upper back lacrosse ball/roller


Thursday
Workout of the Day

A) In 15mins establish a hang power snatch max double

B) 8 min Amrap
5 T2B
10 Press Ups
20 Double Unders (60 singles)

C) Accumulate 30 ab roll-outs


Friday
Workout of the Day

4-3-2-1-2-3-4 Weighted Strict Pull ups
Scale option: Bent over rows (reverse grip) for those without 5 pull-ups

B) 7 Rounds for time:
7 Squat cleans (60/40kg 50/35kg 40/30kg)
7 Over bar burpees
200m run

C) Couch stretch


Saturday
Workout of the Day

In pairs, 4 rounds for time:

- 20 KB clusters YG/IG
- 20 sync walking lunges
- 20 med ball sit ups (10 throws each)
- 20 sync walking lunges
- 20 KB single arm cleans YG/IG
- 20 sync walking lunges
- 20 sync press ups with alternating hand clap
- 200m partner run

KB: 24/16kg 20/12kg 16/8kg


Cave
In Pairs: 3 Rounds
1 mins per station / 30 secs rest/transition

Slam ball GTOH
Sand bag carry (one bag between two both holding)
Tyre flip (YG/IG)
Sled pulls in static half squat
OH plate carry
Atlas squats


Conditioning
Monday/Tuesday

A - 12 EMOM
10/12 cal row
20 Walking lunges
30 Double Unders

B - 4min AMRAP
10 DB push press
100m run

C - 21-15-9
Box jumps
Russian KB Swings (32/24)

D - Pairs YG/IG
3x10 V sits /plate (5kg)

Thursday

A - 4min AMRAP
12 Box jumps
10 DB push press
 
B - 6 Rounds
100m Run
2 Wall climbs

C - 4 Rounds 30s on/30s, Max effort of:
KB swings (Russian)
Goblet squats
Down ups

D - 6 Min Amrap
5 pull-ups
10 Air squats
15 sit-ups

E - Teams of three complete 2k row

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