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 […]

Read More

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

Read More

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 […]

Read More

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

Read More

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 […]

Read More

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

Read More

Saturday 3rd November

“Chelsea” 30 min EMOM: Complete all of the following every minute: 5 pull-ups 10 pushups 15 air squats If you can’t make it any further before the 20 min mark, continue on as an AMRAP until 20 min is up. Eg. 5 rounds + 4 reps, rest until the end of the next min, then […]

Read More

Friday 2nd October

1. Weightlifting.. Push Press (Recovery, week 4/4) A few warm-up sets and then; 5 x 40% 5 x 50% 5 x 60% PLEASE do not go above these percentages as it is the recovery week. 2. Met-Con.. 8:00 EMOM (Both in the same minute) 8/6 Cal Row + 8 KB Snatches @ 24/16kg (Round 1, […]

Read More

Thursday 1st November

1. “Lynne” 5 round: Max Bench Press @ bw/75%bw 2 min rest Max Strict Pull-ups 2 min rest 2. Core.. Accumulate the following within 15:00 min: 1:00 L-Sit on parallettes 100 Alt single leg V-Ups 100 Alt BirdDog reps  

Read More

Wednesday 31st October

1. Weightlifting.. Every 4:00 x 4 rounds: (Recovery, week 4/4) 25/18cal Row 5 Deadlifts at % of 1RM Round 1: 40% Round 2: 50% Round 3: 50% Round 4: 60% PLEASE do not go above these percentages as it is the recovery week. 2. Metcon.. 10:00 AMRAP: 8 Front Rack Lunges @ 40/30kg 8 Wall […]

Read More