Tuesday the 19th to Friday the 22nd of March

Tuesday

AMRAP 8 minutes

20 burpees
20 kettlebell swings 24/16kg

Rest 2 minutes

AMRAP 7 minutes

15 burpees
15 kettlebell swings 24/16kg

Rest 2 minutes

AMRAP 6 minutes

10 burpees
10 kettlebell swings 24/16kg

Wednesday

60 cal row or ski or bike
50 knees to chest
40 box jump overs
30 chest to bar or pullups
20 thrusters 52/35kg
10 deadlift 110/75kg

15 minute cut off

Finishers

5 minutes of abmat situps

Thursday

Density – 20 minutes of:

dumbbell top to top shoulder press – 10 to 15 reps
cros rows – 15 to 20 reps each arm
d-ball step up onto 18″ box – 20 reps (10 each leg alternating)

or

bike or row for cals

2 minutes on 2 minutes off for 40 minutes

Friday

19.5?????

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Monday the 11th to Friday the 15th of March

Monday

skill – practice pullups, chest to bar or ring or bar muscleups. Dont do to many reps, just enough to get a feel for the movement before the workout begins.

“Framanda” – 15 minute cut off

21/15/9

thrusters 42/30kg + chest to bar

straught into:

9/7/5

ring or bar muscleups
squat snatch 60/42kg

Todays workout is a mixture of 2 classic benchmarks, Fran and Amanda. Both are couplets with a barbell and gymnastics movement. As usual the movements can be scaled accordingly. The c2b can be scaled to regular or banded pullups and the same with the muscleups. The snatch can be scaled to a squat clean.

Tuesday

60 seconds on 30 seconds off for 3 rounds

1. pushups or handstand pushups
2. d-ball cleans (over the shoulder)
3. knees to chest or toes to bar
4. squat jumps

finisher – 2k team row

Wednesday

amrap 7 minutes

10 deadlifts 102/70kg
15 burpee box jump overs
30 doubleunders

rest 3 minutes

amrap 7 minutes

10 pushpress 45/30kg
15 bar facing burpees
20 dumbbell snatch 22/15kg

Thursday

dumbbell bench press press – 10 to 15 reps
15 strict pullups + ring rows – max set of strict pullups and finish the 15 reps with ring rows
20 d-ball back step lunges – 10 each leg

or

30 minute max cals on rower or bike

Friday
19.4?????

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Monday the 4th to Friday the 8th of March

Monday

1. 10 minutes of handstand or handstand pushup practice

If you havent gotten a handstand yet start with this.
If you can do a handtsand and your coach agrees you have the strength to work on hspu then start with this.
If you have hspu then do a 10 minute emom, choose a doable number and try hold it for all 10 rounds.

2. AMRAP 15 minutes

10 thrusters 35/25kg
10 bar facing burpees
10 dumbbell box step overs 22/15kg
10 chest to bar or pullups

Tuesday

45s on 15s off for 20 minutes:

1. pushups
2. situps
3. kettlebell swings
4. burpees

finisher – 8 minute team prowler push

Wednesday

AMRAP 10 minutes

10 deadlift 102/70kg
50 foot dumbbel lunge 22/15kg
5 bar or ring muscleups or 10 ring rows(do not do pullups again if you did them monday)

rest 5 minutes

AMRAP 10 minutes

10 overhead squats 45/30kg
20 dumbbell snatch 22/15kg
5 bar or ring muscleups or 10 ring rows(do not do pullups again if you did them monday)

Thursday

density training – 20 minutes

dumbbell top to top shoulder press – 10 to 15 reps
cros rows – 15 to 20 reps each arm
d-ball step up onto 18″ box – 20 reps (10 each leg alternating)

or

bike or row for cals

2 minutes on 2 minutes off for 40 minutes

Friday

19.3?????

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Monday the 25th to Friday the 1st of March

Monday

1. 10 minutes of handstand or handstand pushup practice

If you havent gotten a handstand yet start with this.

If you can do a handtsand and your coach agrees you have the strength to work on hspu then start with this.

If you have hspu then do a 10 minute emom, choose a doablenumber and try hold it for all 10 rounds.

2. 21 thrusters 45/30kg
30 dumbbell snatch 22/15kg
15 thrusters
20 dumbbell snatch
9 thrusters
10 dumbbell snatch

15 minute cut off

Tuesday

90s on 30s off for 30 minutes

1. burpees
2. situps
3. mountain climbers
4. dumbbell pushpress
5. row

Wednesday

amrap 6 minutes

10 squat cleans 52/35kg
10 toes to bar

rest 4 minutes

amrap 6 minutes

10 power cleans 52/35kg
10 chest to bar

rest 4 minutes

amrap 5 minutes

5 burpee box jump overs
30 double unders

Thursday

density training – 20 minutes

dumbbell bench press press – 10 to 15 reps
15 strict pullups + ring rows – max set of strict pullups and finish the 15 reps with ring rows
20 d-ball back step lunges – 10 each leg

or

bike or ski erg for cals

5 mins on 2.5 mins off
4 mins on 2 mins off
3 mins on 1.5 mins off
2 mins on 1 min off
1 min on

Friday

19.2?????

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Thursday the 21st of February

density training – 20 minutes

dumbbell top to top shoulder press – 10 to 15 reps
cros rows – 15 to 20 reps each arm
barbell step up onto 18″ box – 20 reps (10 each leg alternating)

or

30 minutes max cals on rower or bike – every 5 minutes do 1 minute plank

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Wednesday the 20th of February

Squat stamina builder

Emom by 12

Even – 3 front squat
Odd – 6 back squat

2. Open workout 15.3

AMRAP 14 minutes

7 muscle-ups
50 wall-ball shots
100 double-unders

Scaled

AMRAP 14 minutes

14 chest to bar or 21 pullups
50 wallballs
200 single unders

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Tuesday the 18th of February

AMRAP 8 minutes

20 burpees
20 kettlebell swings 24/16kg

Rest 2 minutes

AMRAP 7 minutes

15 burpees
15 kettlebell swings 24/16kg

Rest 2 minutes

AMRAP 6 minutes

10 burpees
10 kettlebell swings 24/16kg

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Monday the 18th of February

1. 8 minutes to work up to a heavy power clean

2. Open workout 14.4

Complete as many rounds and repetitions as possible in 14 minutes of:

60-calorie row 
50 toes-to-bars or knees to chest
40 wall-balls 9/6kg
30 cleans 60/42.5kg
20 muscle-ups or chest to bar or pullups

Use bikes, ski ergs and 10m shuttle runs if rowers are full

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Monday the 11th to Friday the 15th of February

Monday

1. emom by 6 – 3 to 8 toes to bar or half toes to bar – focus on a continuous movement

2. 15.1

amrap 9 minutes

15 toes to bar or knees to chest
10 deadlift 52/35kg
5 power snatch or power cleans 52/35kg

then straight into 6 minutes to hit a 1 rep max ground to overhead

Tuesday

25 minutes of:

1. pushups or handstand pushups
2. ring rows or pullups or chest to bar or bar mu
3. single unders or double unders
4. dumbbell front squats or dumbbell hang squat cleans
5. rest

If you have the ability challenge yourself on the more dificult movements.

Wednesday

1. squat stamina builder
emom by 12
even – 3 front squats
odd – 6 back squats

2. Open workout 15.5 – Matt Fraser described this as the worst open workout hes ever done, enjoy! :-)

27/21/15/9

row for cals
thrusters 42.5/30kg

Thursday

density training – 20 minutes

dumbbell bench press press – 10 to 15 reps
15 strict pullups + ring rows – max set of strict pullups and finish the 15 reps with ring rows
20 d-ball back step lunges – 10 each leg

or

bike or ski erg for cals

5 mins on 2.5 mins off
4 mins on 2 mins off
3 mins on 1.5 mins off
2 mins on 1 min off
1 min on

Friday

Teams of 2:

amrap 10 minutes

30 pushpress 45/30kg
30 box jumps
30 kettlebell swings

rest 5 minutes

amrap 10 minutes

30 front rack lunges 45/30kg
30 burpee box jumps
30 dumbbell snatch

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Monday the 4th to Friday the 8th of February

Monday

1. every 90 seconds for 7 rounds

1 power clean + 1 hang power clean + 1 push jerk

or

1 power snatch + 1 hang power snatch + 1 overhead squat (for people who have been to Martinas lifting class and been thought the snatch from scratch)

aim to increase weight each round but prioritze good technique

2. Open workout 11.4

amrap 10 minutes

60 bar facing burpees
30 overhead squats 55/40kg
10 ring muscleups

Tuesday

40s on 20s off for 20 minutes

1. dumbbell push press or handstand pushups
2. kettlebell swings 32/20kg
3. mountain climbers
4. situps or ghd situps

finisher – 8 minute prowler push

Wednesday

1. squat stamina builder
emom by 12

even – 3 front squats
odd – 6 back squats

2. Open workout 11.5

amrap 20

5 power cleans 65/45kg
10 toes to bar
15 wallballs 9/6kg

Thursday

density training – 20 minutes

dumbbell top to top shoulder press – 10 to 15 reps
cros rows – 15 to 20 reps each arm
barbell step up onto 18″ box – 20 reps (10 each leg alternating)

or

30 minutes max cals on rower or bike – every 5 minutes do 1 minute plank

Friday

teams of 2:

Open workout 14.3

amrap 8 minutes

10 deadlift 60/40kg
15 box jumps
15 deadlift 85/60kg
15 box jumps
20 deadlift 102/70kg
15 box jumps
25 deadlift 125/85kg
15 box jump
30 deadlift 142/92kg
15 box jumps
35 deadlift 165/102kg
15 box jumps

rest 7 minutes

Open workout 16.5

21/18/15/12/9/6/3

thrusters 42/30kg
bar facing burpees

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