Monday 17/12/2018 Strength Push Press 4 x 4 BB Row 5 x 8-10 MetCon In 2 teams AMRAP Sled Push in 20 Minutes Tuesday 18/12/2018 MetCon Part A Thruster x 30 (45/30) Then 5 Rounds Power Snatch x 5 OHS x 5 Then Thruster x 30 Part B Tabata Bike Wednesday 19/12/2018 Strength Dead Lift … Continue reading Week Beginning 17/12/2018

Monday 10/12/2018 MetCon Part A Bar MU x 4 Thruster x 18 (45/30) Bar MU x 4 Thruster x 15 (50/32.5) Bar MU x 4 Thruster x 12 (55/35) Bar MU x 4 Thruster x 9 (60/37.5) Bar MU x 4 Thruster x 6 (65/40) Bar MU x 4 Thruster x 3 (70/42.5) Part B … Continue reading Week Beginning 10/12/2018

Monday 03/12/2018 Strength A1. Front Squat 5×5 A2. Chin up 5 x 10 B1. Front Rack Reverse Lunge 1 x 12/12 MetCon 10/20/30/20/10 AKBS (28/20) DU x 25 Tuesday 04/12/2018 Strength A1. Push Press 5 x 5 A2. BB Row 5 x 8-10 MetCon 4 x 500m row @75% Rest = 5 Min Wednesday 05/12/2018 … Continue reading Week Beginning 03/12/2018

Monday 26/11/2018 Strength 5 RM Strict Press 5 RM Push Press MetCon Max ABC in 2 Minutes Tuesday 27/11/2018 Strength 20 RM Back Squat MetCon Row x 500m Wednesday 28/11/2018 Strength 5 RM Dead Lift Thursday 29/11/2018 Strength Max 50′ Farmers Carry MetCon “Fran” 21/15/9 Thruster (45/30) Pull up Friday 30/11/2018 Strength Max Reps C2B … Continue reading Week Beginning 26/11/2018