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MR : January 22nd 2019

Warm Up
3 Rounds
1 Lap Run
10 MB Clean
1 Length Bear Crawl
Skills
Burgener Warm up
– Down and Up
– Elbows High and Outside
– Muscle Clean
– Hang Power Clean
– Power Clean
– Push Jerk
Strength
EMOM 10 mins
1-5: 2 Power Clean & 2 Push Jerk
6-10: 3 Power Clean & 3 Push Jerk
Warm up with empty barbell
Get into medium heavy weight for working weight
Metcon
MR.19.01.22
AMRAP 12 mins
12 Deadball Woodchop Throw to Wall (6 each side)
12 Deadball Over Shoulder
12 Deadball Squat Jump & DropSuggested weight Men 20kg, Women 10kg

MR : January 17th 2019

Warm Up
Skills
Burgener Warm up
– Down and Up
– Elbows High and Outside
– Muscle Snatch
– Hang Power Snatch
– Power Snatch
Strength
EMOM 10 mins
1-5: 2 Power Snatch & 2 OHS
6-10: 3 Power Snatch & 3 OHS
Warm up with empty barbell
Get into medium heavy weight for working weight
Metcon
MR.19.01.17
For Time
10-20-30-40-50
Plate GTOH
10 Burpees to Plate after each set

MR : Tuesday, 15th January 2019

Warm Up
Mobilize and stretch hips

3 Rounds
5 Burpee Broad Jumps
10 Cossack Squats
20 Russian Twists

Skills
Burgener Warm up
– Down and Up
– Elbows High and Outside
– Muscle Clean
– Hang Power Clean
– Power Clean
Strength
EMOM 10 mins
1-5: 2 Power Clean & 2 Front Squat
6-10: 3 Power Clean & 2 Front Squat
Warm up with empty barbell
Get into medium heavy weight for working weight
Metcon
MR.19.01.15
AMRAP 10 Mins
1 Lap Run
10 DB Box Stepovers
5 Devils Press

MR : Thursday, 10th January 2019

Warm Up
2 Laps Run
1 Length Bear Crawl
10 KB Swing
Skills
Press Series
– Strict Press
– Push Press
– Push Jerk
Strength
Push Press
5×6

Increase weight incrementally

Metcon
MR.19.01.10
For time
21-15-9
DB Clean & Jerk
Renegade Row
V-Sits

MR : Tuesday, 8th January 2019

Warm Up
3 Rounds
50 Single Unders
10 Air Squats
30s Hollow Hold
Core Work
Tabata 4 Rounds 20s work 10s rest
Mt. Climber
Plank Jack
V-Sits
Russian Twists
Strength
Front Squat
5×6
Increase weight incrementally to a heavy set
Metcon
MR.19.01.08
For Time
9 Thrusters
500m Row
15 Thrusters
500m Row
21 Thrusters
Use empty barbell for thrusters
Scale to DB Thrusters or Steel Pipe

MR : Thursday, 3rd January 2019

Warm Up
3 Rounds
1 Lap Run with Light Medball
5 Jefferson Curls with DB
10 Jump Squat
Skills
Turkish Get Up
Sumo Deadlift High Pull
Strength
Sumo Deadlift High Pull
5×6
Increase weight incrementally each set
Metcon
MR.19.01.03
2 Rounds For Time
3 Laps Run
2 length KB OH Carry
20 KB Swings
2 length KB Front Rack Carry
10 KB Box Step Ups
2 length Farmers Carry
5 Box Jumps

MR : Thursday, 27th December 2018

Warm Up
3 Rounds
50 Skips
1 Length Bear Crawl
10 Light DB Strict Press
Skills
Strict Press
Push Press
Strength
Strict Press
5×6
Increase weight incrementally to a heavy set
30s Plank at the end of each set
Metcon
MR.18.12.27
3x3mins AMRAP
1 Lap Run
5 Box Jumps
ME MB over Shoulder
1 min Rest

MR : Thursday, 20th December 2018

Warm Up
2 laps run then 3 rounds
10 cossack squat
1 length duck walk
30s dead hang
Core Work
Tabata 4 Rounds

Plank
Hollow hold
Superman
V-Sits

Strength
Back Squat
5×6
Increase weight incrementally to a heavy set
Metcon
MR.18.12.20
AMRAP 12 mins
2-2,4-4,6-6,….
Deadlift
Burpees over the Bar

MR : Thursday, 13th December 2018

Warm Up
3 Rounds
50 Skips
1 Length Bear Crawl
5 MB Clean
5 Box Jumps
Skills / Strength
Squat Clean
Split Jerk

EMOM 10 mins
2 Squat Clean & Split Jerk
Increase weight if technique is good
Increase incrementally to heavy set

Metcon
MR.18.12.13
5 rounds for time
20 KB Swing
15 Wallballs
10 Pushups

MR : Tuesday, 11th December 2018

Warm Up
3 Rounds
1 Lap Run
10 KB Swing
10 KB Squat
5 Burpees
Skills / Strength
Full Snatch

EMOM 10 mins
3 Full Snatch
Increase weight if technique is good
Increase incrementally to heavy set

Metcon
MR.18.12.11
Tabata
Air Squat
Push Ups
Sit Ups
Mt Climbers
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