Main Class 03-06-2017 Haydn

Howick, Ellerslie - AdultsCongratulations to coach Andrei and wife Tracey on the new addition, daughter Haydn.WeightliftingPower Snatch (1xME)@ the same weight, as many reps as possible in 5mins.Power Snatch (3-3-3-3-3-3-3-3-3-3)10min EMOM of 3 TNG Power Snatches increasing weight over the sets if possibleMetconRX: Haydn (AMRAP - Rounds and Reps)In honour of Coach Andrei's daughter born 03 June 2016

(10mins)
BUY IN: 20 Squat Cleans + Jerk @ Bodyweight/0.75 BW

then in remaining time

AMRAP
3 Bar Muscle Ups
6 Burpee Box Jumps 60/50cm
16 Deadlifts @ Buy in weightS1: Haydn (S1) (AMRAP - Rounds and Reps)(10mins)
BUY IN: 20 Squat Cleans + Jerks @ 0.75/0.5 Bodyweight

then in remaining time

AMRAP
3 Chest to Bar Pull Ups
6 Burpee Box Jumps 60/50cm
16 Deadlifts @ Buy in weightS2: Haydn (S2) (AMRAP - Rounds and Reps)(10mins)
BUY IN: 20 Squat Cleans + Jerks @ <0.5 Bodyweight

then in remaining time

AMRAP
3 Pull Ups
6 Burpee Box Jumps <50/40cm
16 Deadlifts @ Buy in weight

Mon 31-10-2016

Howick, Ellerslie - AdultsPlease remember from tomoroow that we will be using influx. You can download the app here.
https://influxapp.com/loginWeightliftingPower clean + split jerk + 3 strict press in jerk catch (1-1-1-1-1)10mins to find max weightMetconRX: Metcon (AMRAP - Reps)10min AMRAP
5 power cleans (40/30)
5 front squats
5 shoulder to overhead
5 back squatsS1: Metcon (AMRAP - Reps)10min AMRAP
5 power cleans (35/25)
5 front squats
5 shoulder to overhead
5 back squatsS2: Metcon (AMRAP - Reps)10min AMRAP
5 power cleans (30/20)
5 front squats
5 shoulder to overhead
5 back squats

Sun 30-10-2016

Howick - AdultsWeightliftingClean + Jerk (1-1-1)10mins to work up to starting weight.

Clean and jerk compeition: everyone gets 3 turns,
1 lift at a time, Athlete has to declare their liftMetconRX: Metcon (Time)2-4-6-8-10-12-14
Meters handstand walk
jumping lunges with 2 KB OH (12/8)
Thrusters with 2 KB
burpeesS1: Metcon (Time)2-4-6-8-10-12-14
Shoulder taps
jumping lunges with 2 KB OH (8/6)
Thrusters with 2 KB
burpeesS2: Metcon (Time)2-4-6-8-10-12-14
Shoulder taps with feet off a box
jumping lunges with 2 KB OH (6/4)
Thrusters with 2 KB
burpees

Sat 29-10-2016

Howick, Ellerslie - AdultsGymnasticsMetcon (No Measure)15mins a to work on gymnastics movementMetconRX: Metcon (AMRAP - Rounds and Reps)16min partner AMRAP    (a,b,a,b,a,b etc etc)
A: row max meters
B: 20 thrusters (42.5/30) + 10 burpees
can only row while bar is off the ground.

Fri 28-10-2016

Howick, Ellerslie - AdultsMetconRX: Metcon (Time)Before you do any frontsquats do…. (7min cap)
20 KB swings (32/24)
300m row
20 kb swings
100m run
Record times on the boardS1: Metcon (Time)Before you do any frontsquats do…. (7min cap)
20 KB swings (24/16)
300m row
20 kb swings
100m run
Record times on the boardS2: Metcon (Time)Before you do any frontsquats do…. (7min cap)
20 KB swings (16/12)
300m row
20 kb swings
100m run
Record times on the boardFront Squat (8x5)E2MOM for (8 rounds)
5 frontsquats at 75% 1rmFront Squat (2XME)RX: Metcon (Time)20 KB swings 24/16
300m row
20 KB swings
100m run
(7min cap)S1: Metcon (Time)20 KB swings <16/12
300m row
20 KB swings
100m run
(7min cap)

Teens 28-10-2016

Howick - TeensMetconRX: Metcon (Time)Before you do any frontsquats do…. (7min cap)
20 KB swings (32/24)
300m row
20 kb swings
100m run
Record times on the boardS1: Metcon (Time)Before you do any frontsquats do…. (7min cap)
20 KB swings (24/16)
300m row
20 kb swings
100m run
Record times on the boardS2: Metcon (Time)Before you do any frontsquats do…. (7min cap)
20 KB swings (16/12)
300m row
20 kb swings
100m run
Record times on the boardFront Squat (8x5)E2MOM for (8 rounds)
5 frontsquats at 75% 1rmFront Squat (2XME)RX: Metcon (Time)20 KB swings 24/16
300m row
20 KB swings
100m run
(7min cap)S1: Metcon (Time)20 KB swings <16/12
300m row
20 KB swings
100m run
(7min cap)

Thurs 27-10-2016

Howick, Ellerslie - AdultsWeightliftingSnatch (1-1-1)10mins to work up to starting weight.
Snatch competition:
One athlete at a time - only three attemps. cannot go down in
weight.MetconRX: Metcon (Time)20-18-16-14-12-10
Hand release dumbell facing burpee
alternating dumbell snatch (25/20)S1: Metcon (Time)20-18-16-14-12-10
Hand release dumbell facing burpee
alternating dumbell snatch (20/15)S2: Metcon (Time)20-18-16-14-12-10
Hand release dumbell facing burpee
alternating dumbell snatch (<15/12)

Teens 27-10-2016

Howick - TeensWeightliftingSnatch (1-1-1)10mins to work up to starting weight.
Snatch competition:
One athlete at a time - only three attemps. cannot go down in
weight.MetconRX: Metcon (Time)20-18-16-14-12-10
Hand release dumbell facing burpee
alternating dumbell snatch (25/20)S1: Metcon (Time)20-18-16-14-12-10
Hand release dumbell facing burpee
alternating dumbell snatch (20/15)S2: Metcon (Time)20-18-16-14-12-10
Hand release dumbell facing burpee
alternating dumbell snatch (<15/12)

Wed 26-10-2016

Howick, Ellerslie - AdultsMono-StructuralMetcon (Time)15 mins max meters.
you MUST remain at or under the pace (except for first few pulls)
As soon as it goes above you MUST STOP for at least
30 seconds (can stop more if you need/want)
Rx +: 1.45/2.00
rx: 2.00/2.05
s1: 2.05/2.15
s2: 2.10/2.20
This pace should be HARD. Around your fastest
ever 500m time.

Adults 25-10-2016

Howick, Ellerslie - AdultsWeightliftingDeadlift (5x3)Tempo DL @ 50% of 1 RM (4 secs down)Deadlift (4x2)@ 75% of 1RMMetconRX: Metcon (AMRAP - Reps)Tabata for 6mins
20secs Box Jumps 75/60
10secs Good Mornings 25/20S1: Metcon (AMRAP - Reps)Tabata for 6mins
20secs Box Jumps 60/50
10secs Good Mornings 20/15S2: Metcon (AMRAP - Reps)Tabata for 6mins
20secs Box Jumps <50/40
10secs Good Mornings <15/10