Monday 21/05/2018 MetCon “Fran” 21/15/9 Thruster (45/30) Pull up Tuesday 22/05/2018 Strength 4 Rounds A1. Barbell Row x 6-10 A2. Push up x 6-10 MetCon AMRAP x 18 min Power Snatch x 21 (50/35) Burpee OB x 15 Run x 200m Wednesday 23/05/2018 Strength 6 Rounds Back Squat x 1, Reverse Lunge x 1/1 x … Continue reading Week Beginning 21/05/2018

Monday 14/05/2018 Skill Ring Muscle Up MetCon Rope Climb x 6 OHS x 12 (45/30) Pull up x 18 Front Squat x 24 (45/30) Burpee x 30 Accessory Accumulate 3 minutes bar hang, 3 minutes handstand hold Tuesday 15/05/2018 Strength 4 Rounds A1. Barbell Row x 6-10 A2. Push up x 6-10 MetCon Partner “Cindy” … Continue reading Week Beginning 14/05/2018

Monday 07/05/2018 Bank Holiday Tuesday 08/05/2018 Skill T2B MetCon Thruster x 3, 6, 9, 12, 15, 12, 9, 6, 3 Run x 100m Wednesday 09/05/2018 Strength Front Squat Week 2 MetCon 3 Rounds Burpee Box Jump Over x 15 American KBS x 15 (28/20) Thursday 10/05/2018 Strength 4 Rounds A1. Barbell Row x 6-10 A2. … Continue reading Week Beginning 07/05/2018

Monday 30/04/2018 Skill Pull up MetCon 2 Rounds DB Snatch (left) x 8 Box Jump x 12 DB Snatch (right) x 8 Box Jump x 12 Tuesday 01/05/2018 Strength Front Squat Week 1 MetCon AMRAP x 13 Min T2B x 9 Wall Walk x 3 DU x 25 Wednesday 02/05/2018 Strength Power Clean + Hang … Continue reading Week Beginning 30/04/2018