Week Beginning 03/12/2018

Monday 03/12/2018
Strength
A1. Front Squat 5×5
A2. Chin up 5 x 10
B1. Front Rack Reverse Lunge 1 x 12/12
MetCon
10/20/30/20/10
AKBS (28/20)
DU x 25
Tuesday 04/12/2018
Strength
A1. Push Press 5 x 5
A2. BB Row 5 x 8-10
MetCon
4 x 500m row @75%
Rest = 5 Min
Wednesday 05/12/2018
MetCon
Part A
5 Rounds
Power Clean x 7 (70/45)
Max Burpee OB in 60s
Rest x 2 min
Part B
Teams of 4
8 Rounds
Every 30s, Max Effort ABC in 15s
Thursday 06/12/2018
Strength
Dead Lift 3 x 5
MetCon
21/15/9
Wall Ball (9/6)
T2B
Shuttle Run x 40m
Friday 07/12/2018
Strength
A1. Front Squat 5 x 4
A2. Chin up 5 x 10
B1. Front Rack Reverse Lunge 1 x 12/12
MetCon
In 2 teams
AMRAP Sled Push in 15 Minutes
Saturday 08/12/2018
MetCon
In Teams of 3
Double Unders x 400
Cal Row x 300
ABC x 200
Sit up x 100