Mike Jones, Author at METTA BOX Personal Training & CrossFit

Friday 19/04/2019

PERFORMANCE - FITNESS
WoD

Running from one point in one direction (to make harder choose a downhill route)

Spend 15 minute practicing handstand holds

Run for 5 minutes - rest 50 seconds - run back (in sub 5)
rest 1 minute
Run for 4 minutes - rest 40 seconds - run back (in sub 4)
rest 1 minute
Run for 3 minutes - rest 30 seconds - run back (in sub 3)
rest 1 minute
Run for 2 minutes - rest 20 seconds - run back (in sub 2)
rest 1 minute
Run for 1 minute - rest 10 seconds - run back (in sub 1)

 

Box Brief

**Dates for your Diary**

Mon 22nd, 5pm - Bank Holiday Team Workout

Sunday 28th @ 10am - Stroke Association 10km Run

Friday 19th - Mon 22nd - Easter Long Weekend Closure

Friday 24th - In House Mixed Pairs Friendly Throw-down & Drinks

Thursday 18/04/2019

PERFORMANCE & PERFORMANCE+
WoD
For Time:
100 Double Unders, 50 Sit-ups, 10 Burpees
80 Double Unders, 40 Sit-ups, 10 Burpees
60 Double Unders, 30 Sit-ups, 10 Burpees
40 Double Unders, 20 Sit-ups, 10 Burpees
20 Double Unders, 10 Sit-ups, 10 Burpees

FITNESS
WoD

For Time:
200 Single Unders, 50 Sit-ups, 10 Burpees
160 Single Unders, 40 Sit-ups, 10 Burpees
120 Single Unders, 30 Sit-ups, 10 Burpees
80 Single Unders, 20 Sit-ups, 10 Burpees
40 Single Unders, 10 Sit-ups, 10 Burpees

 

Box Brief

**Dates for your Diary**

Mon 22nd, 5pm - Bank Holiday Team Workout

Sunday 28th @ 10am - Stroke Association 10km Run

Friday 19th - Mon 22nd - Easter Long Weekend Closure

Friday 24th - In House Mixed Pairs Friendly Throw-down & Drinks

Wednesday 16/04/2019

PERFORMANCE+
WoD
AMRAP 18
21/15 Calorie Row
15 Strict Pull Ups
15 Dumbbell Deadlifts (22.5/15)
15 Dumbell Front Squats (22.5/15)

PERFORMANCE
WoD
AMRAP 18
21/15 Calorie Row
10 Strict Pull Ups
15 Dumbbell Deadlifts (15/10)
15 Dumbell Front Squats (15/10)

FITNESS
WoD
AMRAP 18
21/15 Calorie Row
10 Ring Rows
15 Dumbbell Deadlifts (10/8)
15 Dumbell Front Squats (10/8)

 

Box Brief

**Dates for your Diary**

Sunday 28th @ 10am - Stroke Association 10km Run

Friday 19th - Mon 22nd - Easter Long Weekend Closure

Mon 22nd, 5pm - Bank Holiday Team Workout

Friday 24th - In House Mixed Pairs Friendly Throw-down & Drinks

Tuesday 16/04/2019

PERFORMANCE+
SKILL
Build to a heavy Power Clean & Push Jerk

GRACE - (BenchMark Series)
For Time:
30 Clean & Jerks (60/40kg)

PERFORMANCE
SKILL
Build to a heavy Power Clean & Push Jerk

GRACE - (BenchMark Series)
For Time:
30 Clean & Jerks (50/35kg)

FITNESS
SKILL
Build to a heavy Power Clean & Push Jerk

GRACE - (BenchMark Series)
For Time:
30 Clean & Jerks (40/30)

 

Box Brief

**Dates for your Diary**

Sunday 28th @ 10am - Stroke Association 10km Run

Friday 19th - Mon 22nd - Easter Long Weekend Closure

Mon 22nd, 5pm - Bank Holiday Team Workout

Friday 24th - In House Mixed Pairs Friendly Throw-down & Drinks

Monday 15/04/2019

PERFORMANCE & PERFORMANCE+
WoD
2 Rounds:
400 Meter Run, 26 Hand Release Push-ups
400 Meter Run, 26 Kettlebell Swings (24/16)
400 Meter Run, 26 AbMat Sit-ups
400 Meter Run, 26 KB Deadlifts (32/24)
400 Meter Run, 26 Air Squats
400 Meter Run, 26 Box Jumps (24/20)

FITNESS
WoD
2 Rounds:
300 Meter Run, 26 Hand Release Knee Push-ups
300 Meter Run, 26 Kettlebell Swings (16/10)
300 Meter Run, 26 AbMat Sit-ups
300 Meter Run, 26 KB Deadlifts (32/24)
300 Meter Run, 26 Air Squats
300 Meter Run, 26 Box Jumps (20/12)

Box Brief

**Dates for your Diary**

Sunday 14th @ 11am - Droitwich Half Marathon
Sunday 28th @ 10am - Stroke Association 10km Run

Friday 19th - Mon 22nd - Easter Long Weekend Closure

Mon 22nd - Bank Holiday Team Workout

Friday 24th - In House Mixed Pairs Friendly Throw-down & Drinks

Saturday 13/04/2019

PERFORMANCE & PERFORMANCE+
WoD
60 Minute Time Cap
In Teams of Three
5k Row
400 Double Unders
300 Wall Balls (9/6)
200 Dumbbell Snatches (22.5/15)
100 Burpees

FITNESS
WoD
60 Minute Time Cap
In Teams of Three
5k Row
800 Single Unders
300 Wall Balls (6/3)
200 Dumbbell Snatches (15/10)
100 Burpees

Box Brief

**Dates for your Diary**

Sunday 14th @ 11am - Droitwich Half Marathon
Sunday 28th @ 10am - Stroke Association 10km Run

Friday 19th - Mon 22nd - Easter Long Weekend Closure

Mon 22nd - Bank Holiday Team Workout

Friday 24th - In House Mixed Pairs Friendly Throw-down & Drinks

Friday 12/04/2019

PERFORMANCE+
WoD
30 Snatches (40/30)
30 Power Clean and Jerks (40/30)
30 Thrusters (40/30)

PERFORMANCE
WoD
30 Snatches (30/20)
30 Power Clean and Jerks (30/20)
30 Thrusters (30/20)

FITNESS
WoD
30 Hang Snatches (20/15)
30 Hang Power Clean and Jerks (20/15)
30 Thrusters (20/15)

Box Brief

**Dates for your Diary**

Sunday 14th @ 11am - Droitwich Half Marathon
Sunday 28th @ 10am - Stroke Association 10km Run

Friday 19th - Mon 22nd - Easter Long Weekend Closure

Mon 22nd - Bank Holiday Team Workout

Friday 24th - In House Mixed Pairs Friendly Throw-down & Drinks

Thursday 11/04/2019

PERFORMANCE & PERFORMANCE+
Christine (Benchmark Series)
3 Rounds for time:
500m Row
12 Deadlifts (Bodyweight)
21 Box Jumps (20")

FITNESS
Christine (Benchmark Series)
3 Rounds for time:
500m Row
12 Deadlifts (3/4 Bodyweight)
21 Box Jumps (20" or lower)

Box Brief

**Dates for your Diary**

Sunday 14th @ 11am - Droitwich Half Marathon
Sunday 28th @ 10am - Stroke Association 10km Run

Friday 19th - Mon 22nd - Easter Long Weekend Closure

Mon 22nd - Bank Holiday Team Workout

Friday 24th - In House Mixed Pairs Friendly Throw-down & Drinks

Wednesday 10/04/2019

PERFORMANCE
Partner WoD
AMRAP 20:
20 Fronts Squats (80/50)
30 Chest to Bar Pull Ups
150 Double Unders

PERFORMANCE
Partner WoD
AMRAP 20:
20 Fronts Squats (60/40)
30 Pull Ups
100 Double Unders

FITNESS
Partner WoD
AMRAP 20:
20 Fronts Squats (40/30)
30 Partner Assisted Pull Ups / Ring Rows
100 Single Unders

Box Brief

**Dates for your Diary**

Sunday 14th @ 11am - Droitwich Half Marathon
Sunday 28th @ 10am - Stroke Association 10km Run

Friday 19th - Mon 22nd - Easter Long Weekend Closure

Mon 22nd - Bank Holiday Team Workout

Friday 24th - In House Mixed Pairs Friendly Throw-down & Drinks

Tuesday 09/04/2019

PERFORMANCE+
WoD
5 Rounds:
1 Minute Wall Balls (12/9)
1 Minute Dumbbell Push Press (22.5/15)
1 Minute Row
1 Minute Rest

PERFORMANCE
WoD
5 Rounds:
1 Minute Wall Balls (9/6)
1 Minute Dumbbell Push Press (15/10)
1 Minute Row
1 Minute Rest

PERFORMANCE
WoD
5 Rounds:
1 Minute Wall Balls (6/3)
1 Minute Dumbbell Push Press (10/8)
1 Minute Row
1 Minute Rest

Box Brief

**Dates for your Diary**

Sunday 14th @ 11am - Droitwich Half Marathon
Sunday 28th @ 10am - Stroke Association 10km Run
Saturday 27th @ 8:45 am - Malvern Half Marathon