Week Beginning 03/07/2017

Monday 03/07/2017
     
Strength
6 Rounds
Farmers Carry 2 x 50′ (BW+)
Chin up x 3
MetCon
21/15/9
HSPU
Box Jumps (24/20)
Accessory
Rear Delt Fly 5 x 12
Tuesday 04/07/2017
     
Strength
Back squat
5 x 5 (New set every 4 mins)
MetCon
Row 6-8 x 200m
Rest:work 3:1
Accessory
Yoke Carry 3 x 100′
Wednesday 05/07/2017
     
MetCon
New Round Starts Every 3 Mins
5 Rounds
C&J x 5 (70/45)
DU x 50
5 Rounds
Wall Ball x 10 (9/6)
Pull up x 10
5 Rounds
KBS x 15 (28/20)
Run x 150m
Thursday 06/07/2017
     
Strength
Performance
A1. Ring Push up 4 x 8-12
A2. 1 Arm DB Row 4 x 8-12
Fitness
A1. DB Bench 4 x 8-12
A2. 1 Arm DB Row 4 x 8-12
MetCon
AMRAP x 15 Mins
Front Rack Lunges x 6/6 (45/30)
Push Press x 9
Sit up x 12
Accessory
Sled Push 10 x 25m
1 Rope climb after every 2 sets
Friday 07/07/2017
     
Gymnastics
Performance
EMOM x 15
1: Peg Board  x 1 – 2
2: HS Walk x 30′
3: Rest
Fitness
15 Mins HS Walk Practice
MetCon
MU x 15
Dead Lift x 20 (120/80)
Burpee OB x 30
KBS x 35 (28/20)
Pull up x 40
Accessory
3 Rounds
GHD Sit up x 6-10
Back Extension x 6-10
Saturday 08/07/2017
     
MetCon
Grace
Then
21/15/9
Bike
Row