Week Beginning 08/05/2017

Monday 08/05/2017
     
Strength
Fitness
Back Squat
5 x 5
Performance
Back Squat
3 x 5 >80%
1,1,1 >90%
MetCon
Rope Climb x 3
Cal Row x 30/24
Accessory
3 Rounds
Hollow Hold x 30s
Arch Hold x 30s
Tuesday 09/05/2017
     
Strength
Fitness
A1. Tall Kneeling KB  Press 2 x 10
B1. Press + Push Press 5 x 5+5
B2. 1 Arm DB Row 5 x 8-10
Performance
A1. Tall Kneeling Alternating KB  Press 2 x 10
B1. Press x 2,2,2,2,2
B2. 1 Arm Row 5 x 6-8
C1. Press x ME, Push Press x ME, Push Jerk x ME @ 75% of above
MetCon
5 Rounds
Dead Lift x 5 (125/80)
Burpee OB x 10
Wednesday 10/05/2017
     
Gymnastics
Fitness
EMOM x 10
T2B x 3-6
Performance
Every 30s x 20
T2B x 1 (+1)
MetCon
EMOM x 7
Power Snatch + OHS
Then
AMRAP x 10 min
Run x 200m
OHS x 8 (45/30)
Accessory
Renegade Row 3 x 8
Thursday 11/05/2017
     
MetCon
Death by Wall Balls
Strength
A1. RDL 4 x 6-10
A2. Side Plank x 30s E/S
B1. Banded Lunges 2 x 20 E/L
Accessory
HS Walk Practice
Friday 12/05/2017
     
Strength
Fitness
Front Squat
4 x 10
Performance
Pause Front Squat
6 x 3 w/ 2s Pause
MetCon
3 rounds 60s work, 30s rest
Power Clean (70/45)
Burpee OB
Ring Row
Accessory
Tall Kneeling Pallof Press 3 x 8 E/S
Saturday 13/05/2017
     
MetCon
Teams of 3:
100 Calorie Row
75 Burpees over Bar
50 Cleans (60/40)
50 Toes to Bar
50 Cleans (60/40)
75 Burpees over Bar
100 Calorie Row