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