Monday 20/08/2018 Strength Establish 5RM Dead Lift MetCon In Teams of 3 Row As Far As Possible in 20 Minutes Tuesday 21/08/2018 MetCon 4 Rounds Run x 1 mile Hang Power Snatch x 25 (20/15) BMU x 6 Wednesday 22/08/2018 Strength Back Squat x 25 MetCon AMRAP x 10 Mins HSPU x 7 Rope Climb … Continue reading Week Beginning 20/08/2018

Monday 13/08/2018 Strength EMOM x 15 Power Snatch x 1 MetCon 30/20/10 KB Clean & Jerk (28/20) T2B Tuesday 14/08/2018 Strength A1. Chest Supported Row 4 x 8-10 A2. Ring Row 4 x 5 (with 3s Pause) MetCon AMRAP x 18 Mins Dead Lift x 12 HPC x 9 Push Jerk x 6 Burpee OB … Continue reading Week Beginning 13/08/2018

Monday 06/08/2018 Bank Holiday Tuesday 07/08/2018 Strength Every 5 Minutes x 5 Rounds Dead Lift x 5 (100% 5RM) KB BU Press x 8-12 E/S Chin up x 4-12 MetCon 1 Mile Run Or Max Cals in 5 Mins in teams of 3 Wednesday 08/08/2018 Strength A1. Chest Supported Row 4 x 8-10 A2. Ring … Continue reading Week Beginning 06/08/2018

Monday 30/07/2018 Strength A1. Chest Supported Row 4 x 8-10 A2. Ring Row 4 x 5 (with 3s Pause) MetCon 3 Rounds Alternating 1 Arm DB Hang Cluster x 24 (22.5/15) Run x 400m (16/12) Tuesday 31/07/2018 MetCon 4 Rounds 6 Min Window Buy in Run 400m Then, AMRAP Pull up x 6 Wall Ball … Continue reading Week Beginning 30/07/2018