Week Beginning 01/01/2018

Tuesday 02/01/2018

Strength
Alternating Reverse Lunges 4 x 6 E/S

MetCon
In 8 Minutes Establish
6RM Dead Lift
Rest x 2 Min
AMRAP x 6 Min
Dead Lift x 1 (6RM)
Burpee Box Jump x 4 (24/20)

Accessory
20s on/10s off x 8 (x 4 each)
Hollow Hold/Arch Hold

 

Wednesday 03/01/2018

MetCon
“Barbara”
5 Rounds
Pull up x 20
Push up x 30
Sit up x 40
Air Squat x 50
Rest x 3 minutes

Accessory
Bretzel Stretch x 10 breaths e/s

 

Thursday 04/01/2018

Skill
T2B

MetCon
4 Rounds (12 min cap)
Power Clean x 10 (70/45)
Wall Ball x 15 (9/6)
DU x 20

Accessory
1 Arm Carry x 3 min e/s

 

Friday 05/01/2018

Strength
A1. 1 Arm DB Row x 8,8,8,ME
A2. Banded Straight Arm Push x 15,15,15

MetCon
Front Squat x 50 (45/30)
Rope Climb x 5
Thruster x 30 (45/30)
Rope Climb x 5
Push Press x 10 (45/30)
Rope Climb x 5

Accessory
Couch Stretch x 2min e/s

 

Saturday 06/01/2018

Strength
C1. DB Bench Press 2 x 8-12, 1 x ME
B1. Half Kneeling Landmine Press 3 x 10 E/S
C1. Rear Delt Plate Flys 2 x 10, 1 x ME

MetCon
AMRAP x 10 Mins
Bar MU x 6
Box Jump x 12

Accessory
Box Extensions 3 x 12-15