No Barbell Buddy

This was supposed to be in teams of two but I did it myself after taking the class so did 25 reps each at first 2 weights then AMRAP at final weight:

Metcon (AMRAP - Reps)

PUSH PRESS
50 @ 40/35kg
50 @ 50/40kg
As many reps as possible @ 60/40kg
7mins cap

Rest 3 minutes

Metcon (AMRAP - Reps)

BACK SQUAT
50 @ 50/35kg
50 @ 60/40kg
AMRAP @ 70/50kg
7mins cap

Rest 3 minutes

Metcon (AMRAP - Reps)

HANG POWER CLEAN
50 @ 50/35kg
50 @ 60/40kg
AMRAP @ 70/50kg
7mins cap

15-32-13

4 min Airdyne
63 Cal

Cleaned by the Rain

Back Squat 5-5-5
100kg-110kg-120kg

Metcon in boxing room with driving rain coming through shutters 

Part A) - In 3minutes complete
25 KB Swings @24kg
15 Burpees
In the remainder of the time complete AMRAP of KB Snatch from the hang (10 each arm)

REST 1 MINUTE

Part B) - In 3minutes complete
25 KB Swings @24kg
15 Burpees
In remainder of time - AMRAP KB Clean&Jerk from the hang (10 each arm)

REST 1 MINUTE

Part C) - In 3minutes complete
25 KB Swings @24kg
15 Burpees
In remainder of time - AMRAP KB Goblet Squats (32)

Annie + More

3 x 10 Cable row and press (1 arm pull/ 1 arm push) @14-20-26kg

2 x 8 Sgl DB bench press @22-26kg
2 x 8 DB bench press @26-30kg

12-10-8
Hammer curls @10-14-16kg
Lat Pulldown @36-42-42kg
15 KB Swings @32kg

3 x
10 GHD Hip ext
10 GHD Sit-ups

Annie
50-40-30-20-10 reps for TIME:
Double unders
Sit-ups

7.45

TRX Thursday 2

3 x 10
Lunges - forward and back (1 foot stays in place)
Push-ups - one foot in both cradles (2 x 10 each foot)
Sgl arm row with twist
Jackknife w/ feet in cradles (pike raise on last set)
I's Y's and T's
Handstand walkout (hold)

Up The Hill

Superset
5-5-4-3-2-1 Dbl overhand deadlift
5 Sgl arm KB press each arm @20kg
DL - 110kg-120kg-130kg-140kg-150kg-160kg(f)

Cables - 3 rds
12 rear flye crossover with scap retraction
12 Scaption raises

4 min x 5km/h walk on treadmill max incline @25kg sandbag

Couples Chaos

5-5-5 Box squat
100kg-110kg-110kg

5 x
10 KB deadlift @2-32kg (Anna 1 x 16kg)
Plank hold while partner deadlifts

2 x
10 Seated rows @40kg
10 Pulldowns @53kg

With a partner:
AMRAP Ski erg while each partner completes 3 x 15 Chest press @62kg (Anna 23kg)
1087m (5 min ish - screen went off once)

Full Frontal

Front Squat (10-9-8-7-6-5-4)
*At 3,2,1 GO athlete will complete 10 reps front squat within 2 minutes, at 02:00 athlete will then complete 9 reps front squat, at 04:00 athlete will complete 8 reps front squat. Continuing in this pattern until all 49 reps are completed in 14minutes.
**Increasing weight each set
***First rep begins from the ground (no Racks)
****Enter score of heaviest weight reached for 4 reps

40kg-50kg-60kg-70kg-80kg-85kg-95kg


Later:
Deadlift 5-5-5-5-5
100kg-110kg-120kg-130kg-140kg

Double dose

3 x 3 Muscle snatch 40kg-45kg-50kg

4 x 6 Front squat @90kg, 3 Muscle snatch @40kg, 3 O/H squat @40kg

3 x 15 Reverse hypers, 8 Bulgarian split squats @40kg each leg


Later some experimenting with bands on squat rack:

3 x 5 Banded rack pulls @60kg-80kg-100kg

2 x 5 Banded squats @20kg-40kg (couldn't work out best way to put bands on)

3 x 8 Bench press @40kg-50kg-60kg (hammer grip bar)

Sun's out Guns out

2 x 6 slow single arm sh press @12kg

2 Power cleans, 5 Push press
60kg-65kg-70kg-70kg

3 x 8 Single arm DB row
20kg-24kg-28kg

3 x 12 Face pulls @20kg

2 x 8 Single arm DB bench @20kg

3 x 8 BW dips

TRX Thursday

3 x 30 sec each

Lunges with one foot in both cradles 

Deep rows x Push-ups
Floor L-sit w/ hands in cradles x mt climbers
Squats (narrow, mid, wide base) x shoulder raises (front, lat, back)
Bicep curl x tricep ext

Midweek Madness

2 x 6 Single leg DL @20kg

Deadlift 3-3-3-3-3
100kg-110kg-120kg-130kg-140kg

3 x
10 GHD Hip ext (Last set back ext)
10 GHD Sit-ups

3 x
12 T-bar rows @40kg
12 Lateral lunges

Monday Motivation

Back Squat 6-6-6-6
100kg-105kg-110kg-115kg(5)

3 x 12 RDL
60kg-80kg-90kg

3 x 10 Bulgarian split squat @2-20kg

2 x 50 Walking lunges

TRX 300

Modified 300 workout: (taking a beginner class! they might get a bit sore)

25 TRX Pull-ups
50 Good mornings @5kg plates
50 TRX Push-ups
50 TRX Inverted squat jumps (forward lean - handles held by chest)
50 TRX Floor wipers
50 Plate snatches @5kg
25 TRX Pull-ups

Chest opener stretch
Cobra stretch
Couch stretch

Jump in

8*C this morning and I jumped in for second of two rounds for some extra motivation:

1 min on each station:
Air thrusters
Air dyne
Slam ball @23kg
Knees-to-elbow
Pull-up
Cleans @50kg
Man on fire burpees
Row
Wall-ball shots @10kg
KB Swing @24kg
Ground to shoulder @35kg (slam ball)
Battle rope