Week Beginning 14/05/2018

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”
In Teams of 2 AMRAP in 20 Minutes of
Pull up x 5
Push up x 10
Air Squat x 15
Wednesday 16/05/2018
Strength
Front Squat – Week 3
MetCon
AMRAP x 16 Minutes
Dead Lift x 8 (90/60)
Box Jump x 10 (24/20)
KB Clean & Push Press x 12 (28/20)
Thursday 17/05/2018
Skill
Pull up
MetCon
Every 2 Minutes x 10
DU x 35
Thruster x 9 (45/30)
Friday 18/05/2018
Strength
3 Position Clean
MetCon
3 Rounds
MU x 6
Burpee x 24
Run x 400m
Strongman Saturday 19/05/2018
In teams of 3
In 18 Minutes Complete
ME Farmers Carry x 150m (BW+)
Rest x 5 Min
In 18 Minutes Complete
Tyre Slams x 300
Keg Clean & Press x 150
Rest x 5 Min
In 18 Minutes Complete
ME Sandbag Carry x 150m
In 2 Teams
Complete AMRAP Sled Push in 8 Minutes