September 2019 - METTA BOX Personal Training & CrossFit

Tuesday 01/10/2019

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

PERFORMANCE +

Movement/Strength
Rack Pull 4 x 8/6/5/4
Strict Handstand Push ups 3 x 3-10
Skill
3 Rounds (Technique focused not for time):
Double Kettlebell Front Squats x 10
Single Arm Half pull up with assistance x 10
WoD
 Goal Specific WoD

 

PERFORMANCE

Movement/Strength
Rack Pull 4 x 8/6/5/4
Seated Floor Press 3 x 8 (each arm)
Skill
3 Rounds (Technique focused not for time):
Double Kettlebell Front Squats x 10
Single Arm Ring Rows x 10 (each arm)

WoD
 Rounds for Time:

Row 200m
20 Kettlebell Swings
5Burpees

 

Fitness

Movement/Strength
Rack Pull 4 x 8/6/5/4
Seated Floor Press 3 x 8 (each arm)
Skill
3 Rounds (Technique focused not for time):
Double Kettlebell Front Squats x 10
Single Arm Ring Rows x 10 (each arm)

WoD
 Rounds for Time:

Row 200m
20 Kettlebell Swings
5Burpees

 

---  WORKOUT OF THE DAY  ---

PERFORMANCE +

"Explosive Power"

WoD
50 reps For Time of:
Power Cleans (60/40)

 

 

 

PERFORMANCE 

"Explosive Power"

WoD
50 reps For Time of:
Power Cleans (50/35)

 

 

 

Fitness 

"Explosive Power"

WoD
50 reps For Time of:
Power Cleans (40/30)

 

 

 

Dates for Your Diary

Saturday 26th - Halloween Teams of Three Throwdown - Fancy Dress

Saturday 7th December - Mettabox Christmas Party - TBC

Monday 30/09/2019

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

PERFORMANCE +

Movement/Strength
Rack Pull 4 x 8/6/5/4
Strict Handstand Push ups 3 x 3-10
Skill
3 Rounds (Technique focused not for time):
Double Kettlebell Front Squats x 10
Single Arm Half pull up with assistance x 10
WoD
 Goal Specific WoD

 

PERFORMANCE

Movement/Strength
Rack Pull 4 x 8/6/5/4
Seated Floor Press 3 x 8 (each arm)
Skill
3 Rounds (Technique focused not for time):
Double Kettlebell Front Squats x 10
Single Arm Ring Rows x 10 (each arm)

WoD
 Rounds for Time:

Row 200m
20 Kettlebell Swings
5Burpees

 

Fitness

Movement/Strength
Rack Pull 4 x 8/6/5/4
Seated Floor Press 3 x 8 (each arm)
Skill
3 Rounds (Technique focused not for time):
Double Kettlebell Front Squats x 10
Single Arm Ring Rows x 10 (each arm)

WoD
 Rounds for Time:

Row 200m
20 Kettlebell Swings
5Burpees

 

---  WORKOUT OF THE DAY  ---

PERFORMANCE + 

"Slow Burn"

WoD
5 Rounds For Time:
21 Dumbbell Thrusters (22.5/15)
15 Burpees

 

 

PERFORMANCE 

"Slow Burn"

WoD
5 Rounds For Time:
21 Dumbbell Thrusters (15/10)
15 Burpees

 

 

FITNESS 

"Slow Burn"

WoD
5 Rounds For Time:
21 Dumbbell Thrusters (10/8)
15 Burpees

 

 

Dates for Your Diary

Saturday 28th - Indoor Climbing at Worcester Red Point (Time TBC)

Saturday 28/09/2019

---  PERSONAL TRAINING PROGRAM  ---
TESTING WEEK
Friday/Saturday

PERFORMANCE+

Movement/Strength
Deadlift  - 1 Rep Max
Handstand Push Ups - Max Set Strict
Skill
Toes to Bar - Max Set
WoD
Isabelle
30 Snatches for Time

PERFORMANCE

Movement/Strength
Deadlift  - 3 Rep Max
Handstand Push Ups - Max Set Strict
Skill
Strict Knees to Elbows - Max Set
WoD
Mini Cindy
AMRAP 10
5 Pull Ups
10 Push Ups
15 Air Squats

FITNESS

Movement/Strength
Deadlift  - 5 Rep Max
Handstand Hold - Max Time
Skill
Strict Knees Raises - Max Set
WoD
Mini Cindy
AMRAP 10
5 Ring Rows
10 Box Push Ups
15 Air Squats

---  WORKOUT OF THE DAY  ---

OPEN & PERFORMANCE
“Mighty Ducks”
Teams of 3
For Time (30 Minute Cap):
60 Clean and Jerks (60/40)
400 Meter Team Run
10 Rope Climbs
400 Meter Team Run
100 Lateral Barbell Burpees
400 Meter Team Run
10 Rope Climbs
400 Meter Team Run
60 Clean and Jerks (60/40)

FITNESS
“Mighty Ducks”
Teams of 3
For Time (30 Minute Cap):
60 Clean and Jerks (40/30)
400 Meter Team Run
10 Rope Climbs
400 Meter Team Run
100 Lateral Barbell Burpees
400 Meter Team Run
10 Rope Climbs
400 Meter Team Run
60 Clean and Jerks (40/30)

Dates for Your Diary

Saturday 28th - Indoor Climbing at Worcester Red Point (Time TBC)

Friday 27/09/2019

---  PERSONAL TRAINING PROGRAM  ---
TESTING WEEK
Friday/Saturday

PERFORMANCE+

Movement/Strength
Deadlift  - 1 Rep Max
Handstand Push Ups - Max Set Strict
Skill
Toes to Bar - Max Set
WoD
Isabelle
30 Snatches for Time

PERFORMANCE

Movement/Strength
Deadlift  - 3 Rep Max
Handstand Push Ups - Max Set Strict
Skill
Strict Knees to Elbows - Max Set
WoD
Mini Cindy
AMRAP 10
5 Pull Ups
10 Push Ups
15 Air Squats

FITNESS

Movement/Strength
Deadlift  - 5 Rep Max
Handstand Hold - Max Time
Skill
Strict Knees Raises - Max Set
WoD
Mini Cindy
AMRAP 10
5 Ring Rows
10 Box Push Ups
15 Air Squats

---  WORKOUT OF THE DAY  ---

PERFORMANCE+
"Kung Fu"
3 Rounds for Reps

1 Minute - Toes to Bar
1 Minute - Dumbbell Snatch (22.5/15)
1 Minute - Dumbbell Lunge
1 Minute - Row (Calories)
1 Minute Rest

PERFORMANCE
"Kung Fu"
3 Rounds for Reps

1 Minute - Toes to Bar
1 Minute - Dumbbell Snatch (15/10)
1 Minute - Dumbbell Lunge
1 Minute - Row (Calories)
1 Minute Rest

FITNESS
"Kung Fu"
3 Rounds for Reps

1 Minute - Toes to Parallel
1 Minute - Dumbbell Snatch (10/8)
1 Minute - Dumbbell Lunge
1 Minute - Row (Calories)
1 Minute Rest

Dates for Your Diary

Saturday 28th - Indoor Climbing at Worcester Red Point (Time TBC)

Thursday 26/09/2019

---  PERSONAL TRAINING PROGRAM  ---
TESTING WEEK
Wednesday/Thursday

PERFORMANCE+

Movement/Strength
Bench Press  - 1 Rep Max
Pistol Squats - Lowest Box - Max Reps each leg
Skill
Max Push Up Height
WoD
Mini Cindy
AMRAP 10
5 Pull Ups
10 Push Ups
15 Air Squats

PERFORMANCE

Movement/Strength
Bench Press  - 5 Rep Max
Pistol Squats - Lowest Box - Max Reps each leg
Skill
Max Push Up Height
WoD
O'Neil test - 4 Minute Row

FITNESS

Movement/Strength
Bench Press  - 8 Rep Max
Pistol Squats - Lowest Box - Max Reps each leg
Skill
Max Push Up Height
WoD
O'Neil test - 4 Minute Row

---  WORKOUT OF THE DAY  ---

PERFORMANCE +
"Light Me Up"

AMRAP 3
50 Double Unders
21 Thrusters (30/20)
Rest 3 Minutes

AMRAP 3
40 Double Unders
15 Thrusters (40/30)
Rest 3 Minutes

AMRAP 3
30 Double Unders
21 Thrusters (50/35)
Rest 3 Minutes

AMRAP 3
20 Double Unders
15 Thrusters (60/40)
Rest 3 Minutes

PERFORMANCE
"Light Me Up"

AMRAP 3
50 Double Unders
21 Thrusters (30/20)
Rest 3 Minutes

AMRAP 3
40 Double Unders
15 Thrusters (40/30)
Rest 3 Minutes

AMRAP 3
30 Double Unders
21 Thrusters (50/35)
Rest 3 Minutes

AMRAP 3
20 Double Unders
15 Thrusters (60/40)
Rest 3 Minutes

FITNESS
"Light Me Up"

AMRAP 3
50 Double Unders
21 Thrusters (30/20)
Rest 3 Minutes

AMRAP 3
40 Double Unders
15 Thrusters (40/30)
Rest 3 Minutes

AMRAP 3
30 Double Unders
21 Thrusters (50/35)
Rest 3 Minutes

AMRAP 3
20 Double Unders
15 Thrusters (60/40)
Rest 3 Minutes

Dates for Your Diary

Saturday 28th - Indoor Climbing at Worcester Red Point (Time TBC)

Wednesday 25/09/2019

---  PERSONAL TRAINING PROGRAM  ---
TESTING WEEK
Wednesday/Thursday

PERFORMANCE+

Movement/Strength
Bench Press  - 1 Rep Max
Pistol Squats - Lowest Box - Max Reps each leg
Skill
Max Push Up Height
WoD
Mini Cindy
AMRAP 10
5 Pull Ups
10 Push Ups
15 Air Squats

PERFORMANCE

Movement/Strength
Bench Press  - 5 Rep Max
Pistol Squats - Lowest Box - Max Reps each leg
Skill
Max Push Up Height
WoD
O'Neil test - 4 Minute Row

FITNESS

Movement/Strength
Bench Press  - 8 Rep Max
Pistol Squats - Lowest Box - Max Reps each leg
Skill
Max Push Up Height
WoD
O'Neil test - 4 Minute Row

---  WORKOUT OF THE DAY  ---

PERFORMANCE+
AMRAP 20
Row 300m
Wall Ball Clean x 30 (12/9)
Sit Ups x 40

PERFORMANCE
AMRAP 20
Row 300m
Wall Ball Clean x 30 (9/6)
Sit Ups x 40

PERFORMANCE
AMRAP 20
Row 300m
Wall Ball Clean x 30 (6/3)
Sit Ups x 40

Dates for Your Diary

Saturday 28th - Indoor Climbing at Worcester Red Point (Time TBC)

Tuesday 24/09/2019

---  PERSONAL TRAINING PROGRAM  ---
TESTING WEEK
Monday/Tuesday

PERFORMANCE+

Movement/Strength
Back Squat  - 1 Rep Max
Strict Pull ups - Max Set Unbroken
Skill
Box Jump - Max Height
WoD
Fran

PERFORMANCE

Movement/Strength
Back Squat  - 5 Rep Max
Strict Pull ups - Thinnest Band 3 Rep Max
Skill
Box Jump - Max Height
WoD
10 Minute Air Bike

FITNESS

Movement/Strength
Back Squat  - 8 Rep Max
Bar Hang Max Effort
Skill
Box Jump - Max Height

WoD
10 Minute Air Bike

---  WORKOUT OF THE DAY  ---

PERFORMANCE +

Clean & Jerk
Build to a heavy 3 Rep Max

WoD
21-15-9
Power Clean (60/40)
Push Jerk  (60/40

PERFORMANCE

Clean & Jerk
Build to a heavy 3 Rep Max

WoD
21-15-9
Power Clean (50/35)
Push Jerk  (50/35)

FITNESS

Clean & Jerk
Build to a heavy 3 Rep Max

WoD
21-15-9
Power Clean (40/30)
Push Jerk  (40/30)

Dates for Your Diary

Saturday 28th - Indoor Climbing at Worcester Red Point (Time TBC)

Monday 23/09/2019

---  PERSONAL TRAINING PROGRAM  ---
TESTING WEEK
Monday/Tuesday

PERFORMANCE+

Movement/Strength
Back Squat  - 1 Rep Max
Strict Pull ups - Max Set Unbroken
Skill
Box Jump - Max Height
WoD
Fran

PERFORMANCE

Movement/Strength
Back Squat  - 5 Rep Max
Strict Pull ups - Thinnest Band 3 Rep Max
Skill
Box Jump - Max Height
WoD
10 Minute Air Bike

FITNESS

Movement/Strength
Back Squat  - 8 Rep Max
Bar Hang Max Effort
Skill
Box Jump - Max Height

WoD
10 Minute Air Bike

---  WORKOUT OF THE DAY  ---

PERFORMANCE & +

WoD
AMRAP 5:
10 strict pull-ups, 20 push-ups, 30 squats
1 min rest

AMRAP 5:
8 strict pull-ups, 16 push-ups, 24 squats
1 min rest

AMRAP 5:
6 strict pull-ups, 12 push-ups, 18 squats
1 min rest

AMRAP 5:
4 strict pull-ups, 8 push-ups, 12 squats


FITNESS

WoD
AMRAP 15

AMRAP 5:
10 ring rows, 20 knee push-ups, 30 squats
1 min rest

AMRAP 5:
8 ring rows, 16 knee push-ups, 24 squats
1 min rest

AMRAP 5:
6 banded pull-ups, 12 knee push-ups, 18 squats
1 min rest

AMRAP 5:
4 banded pull-ups, 8 knee push-ups, 12 squats

 

Dates for Your Diary

Saturday 28th - Indoor Climbing at Worcester Red Point (Time TBC)

Saturday 21/09/2019

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

PERFORMANCE+

Movement/Strength
Deficit Deadlift 4 x 3
Single Arm Deficit Ring Rows (4 x 5) each arm
Weighted Toes to Bar 4 x 10
Skill Development
Ring Muscle Up
WoD or GSW
AMRAP 8
8 Deadlifts
8 Muscle Ups

PERFORMANCE

Movement/Strength
Deficit Deadlift 4 x 5
Single Arm Ring Rows 4 x 4 (each arm)
GHD Sit Ups 4 x 10

Skill Development
False Grip Ring Pull Up
WoD
AMRAP 8
8 Deadlifts
8 Pull Ups

FITNESS

Movement/Strength
Deficit Deadlift 4 x 8
Single Arm Ring Rows 4 x 4 (each arm)
GHD Sit Ups 4 x 10

Skill Development
Ring Muscle Up Transitions
WoD
AMRAP 8
8 Cal Bike/Row
8 Deadlifts
8 Ring Rows

---  WORKOUT OF THE DAY  ---

PERFORMANCE+

WoD
In teams of three (35 Minute Time Cap)
Buy In:
800m Team Run with 1 x Wall Ball(12/9):
Then:
4 Rounds
30 Power Snatch
50 Wall Balls (12/9)
30 Power Cleans
50 Wall Balls (12/9)

Round 1 - (40/30)
Round 2 - (50/35)
Round 3 - (60/40)
Round 4 - (70/50)

 

PERFORMANCE

WoD
In teams of three (35 Minute Time Cap)
Buy In:
800m Team Run with 1 x Wall Ball(12/9):
Then:
4 Rounds
30 Power Snatch
50 Wall Balls (9/6)
30 Power Cleans
50 Wall Balls (9/6)

Round 1 - (30/20)
Round 2 - (40/30)
Round 3 - (50/35)
Round 4 - (60/40)


FITNESS

WoD
In teams of three (35 Minute Time Cap)
Buy In:
800m Team Run with 1 x Wall Ball(9/6):
Then:
4 Rounds
30 Hang Power Snatch
50 Wall Balls (6/3)
30 Hang Power Cleans
50 Wall Balls (6/3)

Round 1 - (20/10)
Round 2 - (25/15)
Round 3 - (30/20)
Round 4 - (40/30)

 

-- ATHLETE CLUB --

PERFORMANCE

Practice
Handstand Push Ups
Butterfly Pull Ups

EmoM 10
10 Handstand Push ups
EmoM 10 
10 Pull Ups
EmoM 10
1 Power Clean, 1 Squat Clean, 1 Split Jerk (60/40kg)
10 Minutes to Establish
1 Rep Max Snatch from Blocks

PERFORMANCE

Practice
Handstand Push Ups
Butterfly Pull Ups

EmoM 10
7 Handstand Push ups
EmoM 10 
7 Pull Ups
EmoM 10
1 Power Clean, 1 Squat Clean, 1 Split Jerk (50/35kg)
10 Minutes to Establish
1 Rep Max Snatch from Blocks

FITNESS

Practice
Handstand Push Ups
Butterfly Pull Ups

EmoM 10
5 Seated Dumbbell Press
EmoM 10 
1-3 strict banded Pull ups
EmoM 10
1 Power Clean, 1 Squat Clean, 1 Split Jerk (40/30kg)
10 Minutes to Establish
1 Rep Max Snatch from Blocks

Dates for Your Diary

Saturday 28th - Indoor Climbing at Worcester Red Point (Time TBC)

Friday 20/09/2019

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

PERFORMANCE+

Movement/Strength
Deficit Deadlift 4 x 3
Single Arm Deficit Ring Rows (4 x 5) each arm
Weighted Toes to Bar 4 x 10
Skill Development
Ring Muscle Up
WoD
AMRAP 8
8 Deadlifts
8 Muscle Ups

PERFORMANCE

Movement/Strength
Deficit Deadlift 4 x 5
Single Arm Ring Rows 4 x 4 (each arm)
GHD Sit Ups 4 x 10

Skill Development
False Grip Ring Pull Up
WoD
AMRAP 8
8 Deadlifts
8 Pull Ups

FITNESS

Movement/Strength
Deficit Deadlift 4 x 8
Single Arm Ring Rows 4 x 4 (each arm)
GHD Sit Ups 4 x 10

Skill Development
Ring Muscle Up Transitions
WoD
AMRAP 8
8 Cal Bike/Row
8 Deadlifts
8 Ring Rows

---  WORKOUT OF THE DAY  ---

PERFORMANCE+

WoD
AMRAP 18
12 Burpees
15 Kettlebell Swings (32/24)
200m Row/Run

PERFORMANCE

WoD
AMRAP 18
12 Burpees
15 Kettlebell Swings (24/16)
200m Row/Run

FITNESS

WoD
AMRAP 18
12 Burpees
15 Kettlebell Swings (16/12)
200m Row/Run

Dates for Your Diary

Saturday 28th - Indoor Climbing at Worcester Red Point (Time TBC)