Week Beginning 23/10/2017

Monday 23/10/2017

Strength
Performance
EMOM x 12
Hang Snatch x 2

Fitness
EMOM x 12
Power Snatch + Hang Power Snatch + OHS

MetCon
AMRAP x 15
Box Jump x 10 (24/20)
Push up x 15
KBS x 20 (28/20)

Accessory
A1. Seated Banded Row 4 x 12
A2. Horizontal to Floor Ring Row 4 x 8

 

Tuesday 24/10/2017

Strength
Back Squat 3 x 6 [3,2,0,1]

MetCon
12/9/6/3/6/9/12
T2B
Bar Touch Burpee

Accessory
Glute Ham Raises

 

Wednesday 25/10/2017

Strength
6 Rounds
Keg C&J x 6
Tyre Flips x 45 seconds

MetCon
2 Rounds
In 3 mins
Row x 500m
AMRAP Pull up
Rest x 1 Min
In 3 mins
Row x 500m
AMRAP C&J (70/45)
Rest x 1 Min

Accessory
Side Plank Lifts
3 x 5-10 E/S

 

Thursday 26/10/2017

Strength
Strict Press 5 x 5*

*ME PP immediately after last set

MetCon
10 Rounds
Front Rack Lunge x 5/5 (52.5/35)
Sit up x 10

Accessory
Double Under Practice

 

Friday 27/10/2017

MetCon
21/15/9
Cal Row
Thruster (45/30)

Rest x 10 Min

Every 2 Mins x 4-6
Rope Climb x 1-2
Sandbag Carry x 100m

Accessory
Head Stand Practice

 

Saturday 28/10/2017

Strength
Performance
4 Rounds
Strict Pull up x 8-12
Rest 10 Seconds
Strict Chin up x 4-10
Rest x 3 Minutes

Fitness
A1. Rack Pull ups 4 x Max -1
B1. Ring Row 4 x 6-10

MetCon
AMRAP x 18 Min
Snatch x 5 (52.5/35)
Wall Ball x 15
Rest x 60s

Accessory
A1. Bench Press 3 x 8-12
A2. Barbell Row 3 x 8-12