Week Beginning 04/09/2017

Monday 04/09/2017

MetCon
AMRAP x 45 Min
Run x 800m
Dead Lift x 10 (140/92.5)
Run x 800m
Sit up x 50

 

Tuesday 05/09/2017

Strength
15 Minutes to find a heavy
Push Jerk + 2 Split Jerk

MetCon
5 Rounds
1 Min ME Box Jump (24/20)
1 Min ME Wall Ball (9/6)
1 Min Cal Row

Accessory
Plank Rotations
3 x 30s

 

Wednesday 06/09/2017

Skill
EMOM x 10
Power Clean x 5 (~65%)

MetCon
Bar MU x 20
KB Thruster x 30 (20/16)
Bar Touch Burpee x 40

Accessory
5 Min Sandbag Hold

 

Thursday 07/09/2017

Strength
A1. Barbell Row (Supine Grip) 3 x 12
A2. Banded Pull Down 3 x 8-15
A3. Ring Dip 3 x 8-12

MetCon
AMRAP x 12 Min
Row x 500m
Then
Push Press x 2,4,6,8…(50/33)
KBS x 10 (28/20)

Accessory
Sled Pushes x 10

 

Friday 08/09/2017

Strength
A1. Skater Squat 2 x 6/6
B1. Dumbbell Reverse Lunges 4 x 10/10

MetCon
Teams of 2
AMRAP x 16
Wall Ball Sit up x 15 (9/6)
Wall Ball Carry x 200m
DU x 30
Rest x 3 Minutes
ME Wall Ball in 5 Mins
– In Pairs, Ball never touches the ground

Accessory
DU x 300

 

Saturday 10/09/2017

Gymnastics
EMOM x 6
Hollow Hold x 20s

EMOM x 6
Beat Swing x 6-10 – increase range each set

EMOM x 6
Hip to Ring x 3-6

EMOM x 6
MU x 2-5

MetCon
HSPU x 15/12/9
Run x 400m

Accessory
3 rounds
GHD Sit up x 5-10
GHD Extensions x 5-10