August 2019 - METTA BOX Personal Training & CrossFit

Saturday 31/08/2019

---  PERSONAL TRAINING PROGRAM  ---
Friday/Saturday

Movement/Strength
Sumo Deadlift - 4 x 4
Seated Box Jump - 4 x 5 (weighted if confident)
Push Ups/Handstand Push Ups - 4 x 10
Skill Development
Hang Power Clean + Squat Clean
WoD
AMRAP 9
15 Double KB Deadlift
12 Cal Bike/Row
9 Push Ups/HSPU

---  ATHLETE CLUB  ---

Weightlifting
1RM Snatch

Gymnastics
Ring Muscle Up

WoD
2 Rounds for time

80 Double Unders
10 RIng Muscle Ups
10 Thrusters @ 50/35kg
80 Double Unders
10 Bar Muscle Ups
10 Thrusters @ 50/35kg
80 Double Unders
10 Chest to bar Pull Ups
10 Thrusters @ 50/35kg

 

---  WORKOUT OF THE DAY  ---

PERFORMANCE+
WoD

Teams of 3
For Time (30 Minute Cap):
100/70 Calorie Row
100 Box Jump Overs (24/20)
100 Power Snatches (50/40)
10 Rope Climbs
100 Power Snatches (50/40)
100 Box Jump Overs (24/20)
100/70 Calorie Row

PERFORMANCE
WoD

Teams of 3
For Time (30 Minute Cap):
100/70 Calorie Row
100 Box Jump Overs (24/20)
100 Power Snatches (40/30)
10 Rope Climbs
100 Power Snatches (40/30)
100 Box Jump Overs (24/20)
100/70 Calorie Row

FITNESS
WoD

Teams of 3
For Time (30 Minute Cap):
100/70 Calorie Row
100 Box Jump Overs (20/15)
100 Power Snatches (30/20)
10 Rope Climbs
100 Power Snatches (30/20)
100 Box Jump Overs (20/15)
100/70 Calorie Row

Friday 29/08/2019

---  PERSONAL TRAINING PROGRAM  ---
Wednesday/Thursday

Movement/Strength
Sumo Deadlift - 4 x 4
Seated Box Jump - 4 x 5 (weighted if confident)
Push Ups/Handstand Push Ups - 4 x 10
Skill Development
Hang Power Clean + Squat Clean
WoD
AMRAP 9
15 Double KB Deadlift
12 Cal Bike/Row
9 Push Ups/HSPU

---  WORKOUT OF THE DAY  ---

PERFORMANCE+
WoD

--AMRAP 3--
9 Power Clean (50/35)
9 Hang Squat Clean (50/35)
9 Squat Clean (50/35)
--Rest 3 Minutes--

--AMRAP 3--
6 Power Clean (60/40)
6 Hang Squat Clean (60/40)
6 Squat Clean (60/40)
--Rest 3 Minutes--

--AMRAP 3--
3 Power Clean (70/50)
3 Hang Squat Clean (70/50)
3 Squat Clean (70/50)

PERFORMANCE
WoD

--AMRAP 3--
9 Power Clean (30/20)
9 Hang Squat Clean (30/20)
9 Squat Clean (30/20)
--Rest 3 Minutes--

--AMRAP 3--
6 Power Clean (40/30)
6 Hang Squat Clean (40/30)
6 Squat Clean (40/30)
--Rest 3 Minutes--

--AMRAP 3--
3 Power Clean (50/35)
3 Hang Squat Clean (50/35)
3 Squat Clean (50/35)

FITNESS
WoD

--AMRAP 3--
9 Hang Power Clean (20/10)
9 Hang Squat Clean (20/10)
9 Squat Clean (20/10)
--Rest 3 Minutes--

--AMRAP 3--
6 Power Clean (30/20)
6 Hang Squat Clean (30/20)
6 Squat Clean (30/20)
--Rest 3 Minutes--

--AMRAP 3--
3 Power Clean (40/30)
3 Hang Squat Clean (40/30)
3 Squat Clean (40/30)

Thursday 29/08/2019

---  PERSONAL TRAINING PROGRAM  ---
Wednesday/Thursday

Movement/Strength
Normal Bench Press Tempo 4 x 4 @ 33X0
Pistol Squat Progression @ 4 x 8
GHD Sit Ups 4 x 10
Skill Development
Pausing Hang Power Snatch 3 x 5
WoD
21-18-15-9
Push Ups / Box Push Ups
Row

---  WORKOUT OF THE DAY  ---

PERFORMANCE+

WoD
Every 4 Minutes for 20 minutes:
Row 27/20 Cals
14 Pistol Squats (7 each leg)
10 Toes to Bar

PERFORMANCE

WoD
Every 4 Minutes x 5 (20 minutes):
Row 24/17 Cals
14 Box Pistol Squats (7 each leg)
10 Sit Ups

FITNESS

WoD
Every 4 Minutes for 20 minutes:
Row 20/14 Cals
14 Box Pistol Squats (7 each leg)
10 Sit Ups

Wednesday 28/08/2019

---  PERSONAL TRAINING PROGRAM  ---
Wednesday/Thursday

Movement/Strength
Normal Bench Press Tempo 4 x 4 @ 33X0
Pistol Squat Progression @ 4 x 8
GHD Sit Ups 4 x 10
Skill Development
Pausing Hang Power Snatch 3 x 5
WoD
21-18-15-9
Push Ups / Box Push Ups
Row

---  WORKOUT OF THE DAY  ---

PERFORMANCE+

Build to a Heavy
5 Rep Strict Press

WoD
4 Rounds for Time (10 Minute Time Cap)
10 Strict Press (50/35)
25 Double Unders
10 Power Cleans (50/35)
25 Double Unders

PERFORMANCE

Build to a Heavy
5 Rep Strict Press

WoD
4 Rounds for Time (10 Minute Time Cap)
10 Strict Press (40/30)
25 Double Unders
10 Power Cleans
25 Double Unders (40/30)

FITNESS

Build to a Heavy
5 Rep Strict Press

WoD
4 Rounds for Time (10 Minute Time Cap)
10 Strict Press (30/20)
40 Single Unders
10 Power Cleans (30/20)
40 Single Unders

Tuesday 27/08/2019

---  PERSONAL TRAINING PROGRAM  ---
Monday/Tuesday

Movement/Strength
Tempo Back Squat 4 x 4 @ 33X0
Single Arm Presses @ 4 x 8
Pull Up Variant 4 x 5 or Stamina
Skill Development
Push Press + Push Jerk x 2 x 5
WoD
10-9-8-7-6-5-4-3-2-1
Row Calories
KB Thrusters

---  WORKOUT OF THE DAY  ---

PERFORMANCE+

Wodapalooza IOC 2
AMRAP 16
400 Dumbbell Snatches (22.5/15)
40 Pull Ups
30 Dumbbell Burpees (22.5/15)
30 Chest to Bar Pull Ups
20 Devil Presses (22.5/15)
20 Bar Muscle Ups

PERFORMANCE

Wodapalooza IOC 2
AMRAP 16
40 Dumbbell Snatches (15/10)
40 Pull Ups
30 Dumbbell Burpees (15/10)
30 Jumping Chest to Bar Pull Ups
20 Devil Presses (15/10)
20 Jumping Muscle Ups

FITNESS

Wodapalooza IOC 2
AMRAP 16
40 Dumbbell Snatches (10/8)
40 Ring Rows
30 Dumbbell Burpees (10/8)
30 Jumping Pull Ups
20 Devil Presses (10/8)
20 Jumping Muscle Ups

Monday 26/08/2019

--- BANK HOLIDAY WORKOUT AT 5PM  ---

--- HOME WORKOUT  ---

PERFORMANCE

RUN 5K FOR TIME

Saturday 24/08/2019

---  PERSONAL TRAINING PROGRAM  ---
Friday/Saturday

Movement/Strength
Deficit Deadlift 4 x 5
Dumbbell Strict Press/Handstand Push Ups @ 4 x 10/5
GHD Sit Ups 4 x 10
Skill Development
Squat Clean 3 x 5
WoD
21-15-9
Deadlift
Burpee

---  WORKOUT OF THE DAY  ---

PERFORMANCE +

WoD
Teams of 3
3 Rounds (30 Minute Cap):
400 Meter Team Run
60 Box Jump Overs

Directly Into...

21 Clean and Jerks (60/40)
21 Clean and Jerks (70/50)
21 Clean and Jerks (80/55)
21 Clean and Jerks (90/60)
21 Clean and Jerks (100/70)

PERFORMANCE

WoD
Teams of 3
3 Rounds (30 Minute Cap):
400 Meter Team Run
60 Box Jump Overs

Directly Into...

21 Clean and Jerks (30/20)
21 Clean and Jerks (40/30)
21 Clean and Jerks (50/35)
21 Clean and Jerks (60/40)
21 Clean and Jerks (70/50)

FITNESS

WoD
Teams of 3
3 Rounds (30 Minute Cap):
400 Meter Team Run
60 Box Jump Overs

Directly Into...

21 Hang Clean and Jerks (20/15)
21 Clean and Jerks (30/20)
21 Clean and Jerks (30/20)
21 Clean and Jerks (40/30)
21 Clean and Jerks (50/35)

Friday 23/08/2019

---  PERSONAL TRAINING PROGRAM  ---
Friday/Saturday

Movement/Strength
Deficit Deadlift 4 x 5
Dumbbell Strict Press/Handstand Push Ups @ 4 x 10/5
GHD Sit Ups 4 x 10
Skill Development
Squat Clean 3 x 5
WoD
21-15-9
Deadlift
Burpee

---  WORKOUT OF THE DAY  ---

PERFORMANCE+

WoD
AMRAP 12
12/9 Calorie Row
10 Chest to Bar Pull Ups

PERFORMANCE

WoD
AMRAP 12
12/9 Calorie Row
10 Pull Ups

FITNESS

WoD
AMRAP 12
12/9 Calorie Row
10 Banded Pull Ups

Thursday 22/08/2019

---  PERSONAL TRAINING PROGRAM  ---
Wednesday/Thursday

Movement/Strength
Close Grip Bench Press 4 x 5
Pull Ups/Ring Muscle Ups @ 4 x 5
Skill Development
Hang Power Snatch 3 x 5
WoD
3 Rounds
1 Minute Bike
1 Minute Pull Up/Muscle Up
1 Minute Floor Press / Push Up

---  WORKOUT OF THE DAY  ---

PERFORMANCE+

WoD
21 Power Snatch (60/40)
80 Double Unders
15 Power Snatch (60/40)
80 Double Unders
9 Power Snatch (60/40)
80 Double Unders

PERFORMANCE

WoD
21 Power Snatch (50/35)
50 Double Unders
15 Power Snatch (50/35)
50 Double Unders
9 Power Snatch (50/35)
50 Double Unders

FITNESS

WoD
21 Power Snatch (30/20)
70 Single Unders
15 Power Snatch (30/20)
70 Single Unders
9 Power Snatch (30/20)
70 Single Unders

Wednesday 21/08/2019

---  PERSONAL TRAINING PROGRAM  ---
Wednesday/Thursday

Movement/Strength
Close Grip Bench Press 4 x 5
Pull Ups/Ring Muscle Ups @ 4 x 5
Skill Development
Hang Power Snatch 3 x 5
WoD
3 Rounds
1 Minute Bike
1 Minute Pull Up/Muscle Up
1 Minute Floor Press / Push Up

---  WORKOUT OF THE DAY  ---

PERFORMANCE+

WoD
For time in a weighted vest
30 Air Squats
Run 800m
30 Air Squats
Run 600m
30 Air Squats
Run 400m
30 Air Squats
Run 200m
30 Air Squats

PERFORMANCE

WoD
For time
30 Air Squats
Run 800m
30 Air Squats
Run 600m
30 Air Squats
Run 400m
30 Air Squats
Run 200m
30 Air Squats

FITNESS

WoD
For time
30 Box Squats
Run 400m
30 Box Squats
Run 400m
30 Box Squats
Run 400m
30 Box Squats
Run 400m
30 Box Squats