Thursday 15th November

Met-Con.. In Teams of 3, get as far as you can in 35 min: 50 Power Snatches @ 60/40kg Straight into.. 250 Wall Balls @ 9/6kg Straight into.. 42-30-18 Deadlifts @ 100/70kg Russian twists @ 9/6kg (feet elevated off the ground) Straight into.. 42-30-18 Front Squats @ 60/40kg Toes To Bar *Med Ball must be […]

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Wednesday 14th November

A) Strength.. 20 min to establish: 1RM Overhead Squat (T) B) Met-Con.. Max reps in 2:00 min: Double Unders (T) Score = Max reps + (your first max unbroken set) C) Accessories .. “Dave Durante Core Challenge” Death by: V-Up (T) 0:30 = 1 rep, 1:00 = 2 reps, 1:30 = 3 reps … Add […]

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Tuesday 13th November

Met-Con.. In pairs For time: 100 Cal Row 100 Russian Swings @ 32/24kg 80 Cal Row 80 Sit-ups (feet anchored around KB) 60 Cal Row 60 Russian KB Swings @ 32/24kg 40 Cal Row 40 Sit-ups (feet anchored around KB) 20 Cal Row 20 Russian KB Swings @ 32/24kg *One of the Cal Row sets […]

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Monday 12th November

A) Strength.. 20:00 min to establish: 3RM Bench Press (T) B) Met-Con.. Time Trial: 1.6km run (T) C) Accessories.. Spend 10:00 min practicing: Everything and anything Handstand related.. (T) – HS Hold – HS Walks – HSPU

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Saturday 10th November

Team “Coffey”.. (45:00 min cap) In teams of 3; complete For Time: 800m Run (together) 100 Back Squats 100 Bench Press 800m Run (together) 75 Back Squats 75 Bench Press 800m Run (together) 50 Back Squats 50 Bench Press 800m Run (together) 3 muscle ups (one each) RX = 60/40kg *One work / Two rest […]

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Friday 9th November

A) Strength.. 20:00 min to establish: 1RM Push Press B) Met-Con.. With a 12:00 min running clock: 1200/1000m Row Then in the remaining time; Max rounds of: 21 KB Swings @ 24/16kg 12 HSPU 3 Power Clean @ 100/70kg

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Thursday 8th November

A) Met-Con.. 10RFT: (20:00 min cap) 1 Burpee 10 Single Arm DB Push Press (5R/5L) @ 22.5/15kg 20 Double Unders :30 sec rest between rounds B) Accessories.. In a 20:00 min window, complete the following: – 400m KB Farmer Carry 2 x 24/16kg KBs – 3 x Max Effort L-Hangs from Pull-up bar – 10 […]

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Wednesday 7th November

A) Strength.. 20:00 min to establish: 1RM Deadlift B) Partner WOD.. 15:00 min AMRAP: 30 Wall Balls @ 9/6kg 20 Cal Row 10 Deadlifts @ 100/70kg *Share the workload 50/50 **M/F pairs 12/8 on the rower

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Tuesday 6th November

A) Met-Con.. “2018 Torian Pro Individual Event 4”: For Time: (10:00 min cap, double the time cap for CFSC) 4-3-2 Rope Climbs 12-9-6 Snatches (any kind) @ 62.5/42.5kg B) Spend 5:00 min of continuous practice on each of the following movements: – Double/Triple Unders – HS holds/HS Walking (or progressions) – Ring holds (Support/Bottom of […]

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Monday 5th November

A) Strength.. 20:00 min to establish: 1RM Back Squat B) Met-Con.. 3 x 5:00 min AMRAP: 5 C2B Pull-ups 5 Front Squats @ 52.5/35kg 5 C2B Pull-ups 5 Jerks @ 52.5/35kg 1:00 min rest between rounds *Pick up from where you left off

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