Kennedy Cycle 1
MondaySkillsPower Position Clean + Clean + Jerk Strength4 x 5 Front squat @ 70% MobilityCouch stretchStraddle stretch TuesdayStrengthPush press x 3 + Split JerkAim –…
Pre Season Phase 1 Week 4
MondayMetconCrossFit Open 15.4Complete as many reps as possible in 8 minutes of:3 handstand push-ups3 power cleans 84/56Kg6 handstand push-ups3 power cleans 84/56Kg9 handstand push-ups3 power…
Strength – Play Week!
MondaySkillsHeavy Snappy Snatch(no misses) Heavy Power Clean & Push Jerk(no misses) MobilityCactus Stretch TuesdaySkillsHeavy Power Snatch Heavy Full Clean & Split Jerk ThursdaySkills1RM SnatchFront Squat…
Pre Season – Phase 1.3
MondayMetcon“Run, Grace, Run”800m Run30 Power Clean & Push Jerks 70/45Kg800m Run AimPower Development / Grit MobilityStraddle Stretch TuesdayMetcon“Mycenaean”5 Rounds20/15 Cal Row16 Pistols12 Chest to Bar…
Winter Cycle 8/8
MondayStrength1A) Front Squat3-3-3-3-3-3 1B) Front to Back Press12-12-12-12-12 MobilityWall Hinge StretchFrog Stretch TuesdaySkills1 Snatch + 1 Overhead Squat Accessories1A) D-Ball Hold3-4 x 30-60 seconds1B) Single…
Pre Season 1:2
MondayMetcon“Jay-Qual-En”1000m Ski50 Wall Balls30 Toes to Bar AimRedline Pacing / Resilience MobilityButterfly StretchCrossover/Cactus Stretch TuesdayMetcon“The Fight Before Christmas”4 Rounds:1 Minute Assault Bike Calories1 Minute Chest…
Winter Cycle 7/8
MondayStrengthStrict Press5-5-5-5-5-5 Back Squat3-3-3-3-3-3 MobilityFrog Stretch TuesdaySkills1 Power Snatch + 1 Overhead Squat Accessories1A) D-Ball Hold3-4 x 30-60 seconds1B) Single Arm Ring Rows3-4 x 8-12…
Pre Season – Phase 1.1
MondayStructure/Health1A) Sled Bear Crawl/Yoke Walk3-4 x 50′1B) Single Arm Ring Rows3-4 x 8-12 2A) Backwards Sled March/Yoke Walk3-4 x 50′2B) D-Ball Keg Carry3-4 x 50′…
Winter Cycle Week 6
MondayStrength1A) Front Squat3-3-3-3-3-3 1B) Front to Back Press12-12-12-12-12 MobilityWall Hinge StretchFrog Stretch TuesdaySkills1 Snatch + 1 Overhead Squat Accessories1A) D-Ball Hold3-4 x 30-60 seconds1B) Single…
Power Week 6
MondayMetcon“Sinecure”AMRAP 153,6,9…Strict HSPUAbwheel RolloutsCal Erg AimCore & Shoulder Endurance / Pacing MobilityWall Hinge StretchSeal Stretch TuesdayMetcon“Open 2016.1”AMRAP 208 Overhead Lunges 43/29Kg8 Bar Facing Burpees8 Overhead…