Monday 09/10/2017
Strength
A1. Pull up 6 x 3-6
A2. Banded Horizontal Row 3 x 8-12
MetCon
KB Snatch x 50/40/30 (24/16)
Rope Climb x 5/4/3
Accessory
Plank Rotations 3 x 30s
Tuesday 10/10/2017
Strength
Establish 1RM Front Squat
MetCon
Push Press x 21/15/9 (50/35)
DU x 60
T2B x 21/15/9
Accessory
ABC x 50
Wednesday 11/10/2017
Strength
Strict Press 5,5,5,5
Push Press 5,5,5,5
MetCon
AMRAP x 10
Burpee Box Jump x 3,6,9,12…
Dead Lift x 3,6,9,12… (100/65)
Accessory
DU x 200
Thursday 12/10/2017
Strength
In 15 Minutes, work up to a heavy
Power Clean + Hang Clean + Dip Drive
MetCon
HSPU x 15/12/9/6/3
Muscle Up x 3
Accessory
GHD Sit up 3 x 5-12
GHD Hip Extension 3 x 5-12
Friday 13/10/2017
Strength
6 Rounds
Farmers Carry x 50m
DB Bench x 10
MetCon
AMRAP x 15
KBS x 15
Plate Burpee x 5
OH Alternating Lunge x 10/10 (15/10)
Saturday 14/10/2017
Annual Inhouse Mixed Pairs Competition
