Happy Friday Yo.

Programming below for next week, and as detailed in Mondays Blog, we have some Tempo work for our Front Squats on Monday and some overhead pause work on Wednesday. Exciting. 

The MetCons this week including mostly movements you will see in the Open. Get used to them ;) 

Riot 2016

Don't forget we have our annual throwdown with In2 on the 13th February. A mixed partner comp, open to all abilities. 

All you need to do is grab yourself a partner, create a witty team name and let me know.

Then rock up on the 13th and have an amazing day with awesome people. 

Monday:

Workout of the Day:

A1) Front Squat (Tempo: 3110): 5-5-5-5-5
A2) Push Ups: 3 x max reps

B) 12 min AMRAP:

20 KB Swings (32/24)
10 Burpees

Tuesday:

Workout of the Day:

A) Complete in 20 minutes:

50 strict Chin ups
50 Ring Dips
50 DB Push Press
50 Hollow Rocks

Rest as needed. Ensure quality reps are performed

B) In Pairs, Row 3000m

Wednesday:

Workout of the Day:

A) Push Jerk: 3-3-3-3-3 (2 second pause in receiving position):

B) Open workout 13.4:

Complete as many reps as possible in 7 minutes following the rep scheme below:

Clean and jerk, 3 reps
3 Toes-to-bar
Clean and jerk, 6 reps
6 Toes-to-bar
Clean and jerk, 9 reps
9 Toes-to-bar
Clean and jerk, 12 reps
12 Toes-to-bar
Clean and jerk, 15 reps
15 Toes-to-bar
Clean and jerk, 18 reps
18 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.

(60/40kg / 50/35kg / 40/27.5kg)

Thursday:

Workout of the Day:

A) EMOM for 12 rounds

1 power clean (2 sec pause)
1 Front Squat
2 Hang Cleans

B) With a running clock:

at 00:00 perform 2 rounds for time:

16 Wall Balls
8 Chest to bar

at 4:00 perform 2 rounds for time

12 Wall Balls
6 Chest To Bar

at 7:00 perform 2 rounds for time:

16 Wall Balls
8 Chest to Bar

Friday:

Workout of the Day:

A1) Power Snatch: 1-1-1-1-1

B) 10 Thrusters
50 Double Unders
8 Thrusters
40 Double Unders
6 Thrusters
30 Double Unders
4 Thrusters
20 Double Unders
2 Thrusters
10 Double Unders

(60/40kg / 50/35kg / 40/27.5kg)

Saturday:

Workout of the Day:

7 rounds for time:

20 Box Jumps
20 KB Swings
200m run

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