Tuesday 24.10.2017

A: Hatch Cycle: Week 3, Day 1
Back Squat          Front Squat
8 @ 65%            5@60%
8 @ 70 %            5@70%
6 @ 80 %             5@75%
6 @ 85%             5@80%

B: For Time:
18-12-6
KB Snatch (24/16)
T2B
KB Lunges 

C: 3 Sets of:
5x Unbroken
5-10 Sec Hollow Hold
5-10 Tuck Ups

Monday 23.10.2017

A: EMOM 10 Min
1 Turkish Get Up per side

B: For Time:
10-8-6-4-2
Strict HSPU
20m KB Front Rack Carry after each round

Rest 3 Min

10-8-6-4-2
Strict Pull Ups
20m Double KB OH Walk after each round

Saturday 21.10.2017

A: 2 Sets:
5 Single Leg BB Deadlifts per side
30-45 Sec Wall Facing HS Hold
THEN...
3 x 8 Deadlift

B: In teams of 2:
Buy In: 2K Row
8 Rounds for Time:
6Single arm KB Thrusters, 3 per side (24/16)
6 Burpees
6 C2B
Each teammate must complete 1 round before switching

Thursday 19.10.2017

A: Hatch Cycle: Week 2, Day 2
Back Squat          Front Squat
10 @ 60%          5@60%
8 @ 70 %            5@65%
8 @75 %             5@70%
8 @80%             5@70%

B: AMRAP 6 Min
20 Double Unders
2 Man Makers (45/30)

Rest 2 Min

AMRAP 4 MIn
8 Wall Balls (30/20)
8 Dips

Wednesday 18.10.2017

A:"4 Sets:
 6 DB Push Press @ 30x2
30 Sec Star Plank Per Side"

B: 4 Rounds:
30 Sec on, 30 Off
Crazy Ropes
Mat Running/Jumping
Double DB Cleans (45/30)
Push Ups
 

C: 3 Sets:
10 Band Pull Aparts
30 Sec Upside Down KB OH Hold per side

Monday 16.10.17

Monday 16.10.2017

A; Hatch Cycle: Week 2, Day 1
Back Squat          Front Squat
10 @ 60%         5@60%
8 @ 65%            5@70%
6 @70%            5@75%
6 @75%            5@75%
6@ 80%             5@70%

B: 10 Min AMRAP:
2 Strict Pull Ups
4 Pull Ups
2 Strict T2B
4 Kipping T2B
2 Strict HSPU
4 Kipping HSPU

Accumulate Max Time within 3:00
Hollow Hold

Hatch Squat Cycle Excel Sheet

 

Saturday 14.10.17

A: Hatch Cycle: Week 1 Day 2
Back Squat          Front Squat
10 @ 60%         5@60%
8 @ 65%            5@65%
8 @70%            5@70%
8 @70%            5@70%

B: 8 Rounds, 30 sec on, 30 off:
Double Unders
Renegade Rows (35/20)    

Sunday: Coach Andy's choice

Friday 13.10.17

A:
4 Rounds per side, KB Complex Unbroken:
6 Single Leg KB Deadlifts
5 KB Snatch
4 1-arm KB OH Reverse Lunge

B:
AMRAP 10 Min
20 Jumping Lunges
10 Sand Bag Cleans
5  T2B

C:
5 Rounds, Max Reps of:
1 V-Up + 1 Tuck Up + 5 Sec Hollow Hold

Wednesday 11.10.2017

A:
Hatch Cycle (based on 1RM): Week 1, Day 1
Back Squat        Front Squat
10 @ 60%         5@60%
8@ 70%            5@70%
6@75%            5@70%
4@80%            5@70%

First do backsquats, then front squats
Hatch Squat Cycle Excel Sheet

B:
3 Rounds for Time:
Row 500/400m
20Sit Ups
10m Handstand Walk or 20 Shoulder Taps
10 DB Squats (50/35)
Rest 2:00

Tuesday 10.10.17

A: Strict Press10-8-8-6
4x 5 Weighted Chin Ups (after each round of presses)

B: AMRAP 20 Min10 DB Push Press (40/25)
10 KB Swings (24/16)
10 Box Jumps
Should try to do each of the movements unbroken

Monday 09.10.2017

A: 4 Sets, increasing:
1 Power Clean + 2 Hang Squat Cleans
4 Single Leg Box Jumps/side

B: 27-21-15-9
Hang Squat Cleans (40/30)
Push Ups
TC: 12 Min

C: 3 Sets
10 Captain Morgan Planks / side
 

Friday 06.10.2017

A: 4 Rounds:
20m Farmers Carry, every 5m 5KB Deadlifts
3 Wall Walks
20 Landmine Twists

B: AB/Rowing/Suicide Sprint Intervals
6 Rounds:
20 Sec All-Out
2 Min Rest

C: 20 L-seated single leg lifts
20 DB Oblique Crunches per side
https://www.youtube.com/watch?v=pbptbDu2A5s

Thursday 05.10.2017

A: 3 Sets:
10 Back Squat (same weight)
10 Ring Rows

B: For Time:
100 KB Walking Lunges(20/12)
75 KB Swings (20/12)
50 Wall Balls (20/14)
25 Burpee Pull Ups

C: 3 Sets:
10-15 Standing Back Extensions
30 KB Plank Pull Throughs
 

Wednesday 4.10.2017

A) Every 30 Sec for 7 Min
2 TnG Power Snatches

B) 2 Rounds for Max Reps:
90 sec Alt. DB Snatches (50/35)
30 Sec Rest
90 Sec Box Jump Overs
30 Sec Rest
90 Sec Ring Dips
30 Sec Rest

C) 4 Sets:
20 Reverse Snow Angels
20 Hollow Rocks

Saturday 30.09.2017

A: 4 Sets:
20-40 Sec Ring Support Hold
5-10 Hanging Straight Leg Raises @ 3111
20-30 HS Shoulder Taps

B: 3 Rounds:
Run 200m
5 C2B
5 T2B
5 Pull Ups
Row 250/200m
4/2 MU
6/4 Dips
10 Hand Release Push Ups
 Rest 2 Min

TC: 20 Min