Monday 22/07/2019 Strength BB Row 5×5 MetCon In Pairs (YGIG) 10 total rounds of Row x 9 cal Burpee Over the rower x 10 Tuesday 23/07/2019 Skill 5 Rounds Chin up x 3 (5-0-1-0) Ring Push up x 6-10 (5-0-1-0) MetCon 2 Rounds DB Snatch x 30 (22.5/15) DU x 60 DB Push Press x … Continue reading Week Beginning 22/07/2019

Monday 15/07/2019 Strength A1 – Banded Straight Arm Push Down 3 x 12 A2 – Banded seated Row 3 x 12 A3 – Hollow Hold 3 x 30s MetCon Power Snatch x 21/15/9 (52/35) Run x 400m (16/12) Tuesday 16/07/2019 MetCon EMOM x 30 1.  Sandbag Clean x 4 + Sandbag Squat x 4 2. … Continue reading Week Beginning 15/07/2019

Monday 08/07/2019 MetCon 3 Rounds Thruster x 15 (52/35) T2B x 20 To Finish Sandbag Carry 4 x 150m Tuesday 09/07/2019 Strength 8 Attempts to establish 1RM Clean MetCon HS Walk x 50′ BMU x 10 Run x 800m BMU x 10 HS Walk x 50′ Wednesday 10/07/2019 Skill Accumulate 30 Strict HSPU Then DB … Continue reading Week Beginning 08/07/2019

Monday 01/07/2019 Strength Dead Lift x 10/6/3 Perform 15-20 Box Hip Extensions after every set MetCon AMRAP x 6 min Assault Bike Cals x 60/45 Rope Climb x 15 Tuesday 02/07/2019 Strength 4 Rounds Ring Row x 6 (3-0-X-0) Ring Dip x 6 (3-0-X-0) MetCon In Teams of 2 AMRAP x 16 Min Front Squat … Continue reading Week Beginning 01/07/2019