Week Beginning 05/02/2018

Monday 05/02/2018

Strength
A1. 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
5 Rounds of Cindy
DU x 50
4 Rounds of Cindy
DU x 40
3 Rounds of Cindy
DU x 30
2 Rounds of Cindy
DU x 20
1 Round of Cindy
DU x 10

 

Tuesday 06/02/2018

Strength
In Teams of 3
2 Rounds
AMRAP x 3 Min
Sled Push x 25m (60kg)
Rest x 1 Min
AMRAP x 3 Min
Sandbag Carry x 50m
Rest x 1 Min
AMRAP x 3 Min
Tyre Flips
Rest x 1 Min

MetCon
Thruster x 10 (60/40)
ABC x 20/15

 

Wednesday 07/02/2018

Strength
Power Clean + Hang Clean + Clean
12 Minutes to find a max
Then
Clean Pull 3 x 3 @ 110% of above

MetCon
“Fight Gone Bad”

 

Thursday 08/02/2018

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

MetCon
12/9/6/3
Ring Dip
Hang Clean (70/45)

Accessory
Couch Stretch x 2 min e/s

 

Friday 09/02/2018

Strength
Bar MU

MetCon
AMRAP x 10
Front Squat x 10 (60/40)
HSPU x 10
Rope Climb x 2

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

 

Saturday 10/02/2018

Strength
DB Box Step Downs 4 x 8

MetCon
10,9,8…3,2,1
Dead Lift (140/92.5)
T2B