Monday 24/09/2018 Strength RDL 4 x 10 MetCon 3 Rounds DU x 90 Wall Ball x 30 (9/6) KBS x 30 (28/20) Tuesday 25/09/18 MetCon “Tabata This” Tabata Cal Row Rest x 1 Min Tabata Air Squat Rest x 1 Min Tabata Pull up Rest x 1 Min Tabata Push up Rest x 1 Min … Continue reading Week Beginning 24/09/2018

Monday 17/09/2018 Strength A1. Chest Supported Row 4 x 8-10 A2. Ring Row 4 x 5 (with 3s Pause) MetCon 21/15/9 Thruster (45/30) T2B Tuesday 18/09/2018 Strength Establish 5RM Push Press MetCon 3 Rounds Muscle up x 7 Box Jump x 21 (24/20) Wednesday 19/09/2018 MetCon 6 Rounds Farmers Carry x 150m (BW) Run x … Continue reading Week Beginning 17/09/2018

Monday 10/09/2018 Skill HS Walk MetCon Establish 1RM Thruster (8 Min) Rest x 2 Min AMRAP x 5 Min Thruster @ 80% Perform DU x 20 every time you break Tuesday 11/09/2018 Strength EMOM x 15 Snatch x 2 MetCon 2 Rounds Pull up x 15 Single Unders x 75 Then 2 Rounds Pull up … Continue reading Week Beginning 10/09/2018

Monday 03/09/2018 Strength Clean + Hang Clean MetCon Odd Object Relay Tuesday 04/09/2018 MetCon Front Rack Lunge x 80 (50/35) Burpee OB x 70 Cal Row x 60 Strength 5 Rounds Farmers Carry x 100′ Chin up x 3 Wednesday 05/09/2018 Strength Back Squat x 25 MetCon In Pairs, AMRAP x 22 Min T2B x … Continue reading Week Beginning 03/09/2018