Monday 03/03/14

Strength:

Push-up 4 x 8

RFESS 4 x 6

MetCon: AMRAP 10 min

Calorie Row x 15

KB Swing x 20

 

Tuesday 04/03/14

Skill: Kip

Strength: SGDL 4 x 6

MetCon: 30/20/10

Pull up

Front Squat (60-70% Max FS)

 

Wednesday 05/03/14

Skill: Clean

MetCon: 6 Rounds for time

Ring Dip x 5

Burpee x 10

KB Swing x 15

 

Thursday 06/03/14

Skill: Frog Stance progressions

Strength: Jerk

10 Mins to find 1RM

MetCon: AMRAP 8 Min

Jerk @ 75% 1RM

 

Friday 07/03/14

Skill: Rope Climb

Strength: OHP/PP 4 x 6 @ 70%

MetCon: 15/12/9/6/3

Dead Lift (75% Max DL)

Box Jump (24/20)

K2E

 

Saturday 08/03/14

11:00 – 13:00 Open Gym

13:00 14.2