Dont think about it too long

Find your max height box jump
then repeat 5 more times

rest then:
800M run
50 burpees
800M run

Feel the Burn

400M walking lunges

For the lunge, keep your torso upright, plant the leading leg with your knee behind your toes and drive off through your heel keeping your forward moment, let the trailing leg gently kiss the ground. Stay off your toes and think about using your glutes to get up off the ground.

Short and Quick

4rounds
250M row
25 Push-ups

Intervals are good for you!!

With a continuously running clock set at 3.5min run 400M and in the remaining time complete AMRAP of the following:
Goblet Squats
Kettlebell Swings
Wallballs
Push Press
rest 2min between each round

Do not be deceived

75 Sit-ups
150 Squats
75 Sit-ups

One right after the other keep movin'

Lets learn about the Jerk

Learn the Jerk and practice mechanics of same

10min AMRAP
30 Jump Rope
20 Lateral Jumps
10 Pushups

Different Pathways

Find 1RM deadlift

rest then:

800 run
21 Front Squats
400 run
21 Front Squats
800 run

Ang said it was OK to do this close together!

10 meters on the min. Every minute, add 10 meters. Set up 2 cones 10 meters a part, and add one return trip each minute on the minute... You are to add 10 meters each round until you can no longer continue.


This is an endurance workout, mono-structural by nature. Pick a good pace and hold it, however, just know you are gonna need to pick up the pace towards the higher rounds, be mentally smart on how you pace yourself.

Dont Break

7rounds
10 Knees to Elbows (on the ground)
10 Wallballs

For those of you lacking that last little bit to get your knees to your elbow while hanging on the bar here is a good substitution.
2 reasons it is difficult to do on the bar, #1 you do not have enough pulling power to bring your elbows to your knees (so get stronger on your pulls), #2 your abdominals are not strong enough to bring your lower body up to your knees. On the ground knees to elbows works on the latter, your elbows are already bent and you are not hanging on the bar so all you have to do is concentrate on using your abdominals to bring your knees to your elbows. Oh yea sorry if you cannot sneeze or cough or walk erect for the next couple of days. If you do these right you will know what I mean

Down hill we go

40 Burpees
30 Situps
20 KBS
10 Pull-ups
5 HSPU

Pace appropriately, do not spend everything on the burpees.

Tabata

Front Squat
5x3
or work on your mechanics of same if you are unable to bear weight

Tabata Sit-ups
Tabata Double Unders
Tabata Push Press
Tabata Box Jumps
20on/10 off try and stay consistent as possible.

Welcome

I would like to give a warm welcome to Jenny, Sandra and Elizabeth who dropped in on a session this morning. Great work ladies!!

5x 10-20-10 yard shuttles

rest;then

4rounds
25 Push-ups
100ft Bear Crawl
25 Squats
100ft Bear Crawl

Bear Crawls are deceiving, do not under estimate them, they will wreck you!!

Running Balls

Press

3x5 working sets

rest;then

200M run

25Wallballs

200M run

20Wallballs

200M run

15Wallballs

200M run

10Wallballs

200M run 

5Wallballs

Test

So today you have your choice between 3 workouts:

• 30 Ground to Overhead for time
• 20min AMRAP of 5 Pull-ups, 10 Pushups, 15 Squats
• 100 Pull-ups, Push-ups, Sit-ups, Squats

You choose and then in 2months we will re-visit the same and chart the progress. Give it your all!!

Jumping wallballs

Hang Power Clean
5x3
use the heaviest weight possible  for all 5sets, these are considered working sets

rest, then:
practice a skill that you are working on

rest, then:
30.20.10
Box Jumps
Wallballs
Attempt to do all reps unbroken for each round. Difficult I know but this could be done in under 6min

Repeats

12min AMRAP
200M run
8 KBS 1pood

You have done this one before, now is the time to show your increase in physical fitness and improve on the number of rounds you can complete. Do not worry about breathing it will all be over in 12min

Midline Stability

12min AMRAP
3 Bench Press
6 Ring Rows
12 Sit-ups

Keep that midline tight and try not to arch your back.

Feel the Burn

4rounds
400M run
50 squats

Your legs will burn, however, override that sensation and keep a good pace.

Shuttles

10 meters on the min. Every minute, add 10 meters. Set up 2 cones 10 meters a part, and add one return trip each minute on the minute... You are to add 10 meters each round until you can no longer continue.

You have done this before compare rounds and try to improve on same

Start the running cycle

3rounds
400M run
20 Wallballs
15 Pull-ups

Can you find the crux

30 Push Press
30 Box Jumps
30 Pull-ups
30 Situps
30 DB Front Squats
30 Burpees
400M run

The least amount of breaks the faster the workout goes

Posterior Midline

12min AMRAP
4 Sumo Deadlift High Pull
8 One Arm KB OHS

Choose a KB that is manageable for OHS, 4 OHS with the right and 4 OHS with the left

Strong Anaerobic

3rounds
400M run
15 DB Front Squats

Make sure you stay tight with the squats as the runs will tear down your form. Save your back!!

75 is the Goal

Goal is to reach 75 Push Presses in the least amount of time as possible, here is the catch every time you need to break the Push Press you need to do 10 dips before you start up again.

Mean I know!

Descending

20 KBS/ OH Lunge
18 KBS/ OH Lunge
16 KBS/ OH Lunge
14 KBS/ OH Lunge
12 KBS/ OH Lunge
10 KBS/ OH Lunge
8 KBS/ OH Lunge
6 KBS/ OH Lunge
4 KBS/ OH Lunge
2 KBS/ OH Lunge

Endurance

2x 800M run, 2min rest between runs
4x 400M run, 1min rest between runs
8x 200M run, 30secs rest between runs

What a way to train for a 5K!!

Straight Through

800M run
50 Thrusters
30 Pull-ups

One time through that is all, make it quick and strong

Its a longer one

5rounds
400M run
15 Box Jumps
15 Wallballs

Strength with an AMRAP

3RM Push Press
You have 5sets to find your 3RM

rest then

10min AMRAP
10 Squats
10 Dips
10 Sit-ups

The 7s

7rounds
7 KBS
7 HPC
7 BJ

Lets work on that posterior chain, Hamstrings and Glutes

Quick and Dirty

500 Row
rest 2min
400 Run
rest 2min
500 Row

All times should be comparable to each other

Push and Lunge

10min AMRAP
8 Push Press
8 Lunges

You do not need your shoulders do you?

8min AMRAP
4 SDHP
8 KB snatch (4 on left and 4 on right)

Thats a lot of reps

50 BJ
50 Jumping pull-ups
50 KBS
50 Lunges
50 K2E
50 Push Press
50 Back Extension
50 Wallballs
50 Burpees
50 DU

Please scale appropriately, if 50 is too much a good number is 30

Break it down again

5rounds each for individual time
7 DB Deadlift
7 DB HPC
7 Push Press
7 Squats
rest 2min between rounds

Quick , Very Quick!!

6min AMRAP
4 Pull-ups
5 Push-ups
6 Squats

2rounds a min, is it possible

Sprinting is Fun!!

5rounds
5 thrusters
10 Pull-ups
100M sprint
rest 1min between rounds

Take a breath and GO!

15.12.9.6.3
Wallballs
Box Jumps

Try and keep everything unbroken

20 on/10 off

Tabata Row
Tabata Bench
Tabata Row
Tabata Bench

Lets build some anaerobic capacity

30 reps in a minute! Can you do it?

20min AMRAP
5 pull-ups
10 push-ups
15 squats

Running Chipper

200M run
20 KettleBell Deadlift
200M run
20 Push Press
200M run
20 Back Extension
200M run
20 Sit-ups
200M run
20 Burpess

Chipper, need I say more

Overhead Running

3rounds
400M run
15 OHS

Choose a weight that is challenging but not so much that you spend the majority of your time on them

Ladders

12min AMRAP
1 Thruster
1 KBS
2 Thruster
2 KBS
increase number of reps until time expires

Intervals

4 Intervals
With a 4min running clock complete a 500row and with the remaining time complete AMRAP of
1) Push Press
2) Box Jumps
3) KBS
4) Squats
rest 2min

Pull and Push

3rounds
10 Hang Power Clean
20 Wallballs

Pulling from the ground and pushing over head. What a great combination

Shuttles

10 meters on the min. Every minute, add 10 meters. Set up 2 cones 10 meters a part, and add one return trip each minute on the minute... You are to add 10 meters each round until you can no longer continue.

Wanna work on your endurance well here you go!!!

Ascending-Descending

5 rounds
5 KBS
10 Wallballs
15 Box Jumps

Choose a bell and a box that will allow you to manage those exercises unbroken

Anaerobic

3rounds
500M row
400M run

No rest between exercises, straight from one to the other

Total Body

5rounds
20 Push Press
20 Knees to Elbows
20 Back Extensions
20 Lunges

Yes this is 100 of each exercise and each one of you can get through this. Do not let your mind tell you, you can not make it through this workout. Stick with it and it will be over before you know it.

Breathe Later

12min AMRAP
200M run
8 KBS

This is a classic MetCon, grab the bell and swing away. If you are doing it right you should feel as if you cannot breathe, have the runs be your active rest and try your best to get through the swings unbroken

Good Pace

1000row
50 Thrusters
30 Pull-ups

Find a good pace and work through the workout, consistency is the key, if you go out to fast you will not have anything left for the pull-ups

New Year, New Mentality

So the focus of this year I would like to be on your mental fortitude. You being able to control what your body is telling you. In other words if you are in your last round of squats and your body is telling you that you need to take a break or else, you can control that. You can choose to listen to your body or you can override that message/feeling and push through the uncomfortableness. You can always do a few more reps than what your body is perceiving is possible. I will be there to coach you through it, however, you have the ultimate say on whether you stop or not.

Warmup:
2K row
Go through the motions of a perfect pull-up, push-up, sit-up and squat for a couple of reps.

Workout:
3 Cycles
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Squats
rest 3min between cycles

Check under the Nutrition tab for the 60 day Paleo Challenge