Week Beginning 10/07/2017

Monday 10/07/2017
     
Strength
15 Minutes to work up to a heavy
Clean + Thruster + Hang Clean
MetCon
2/4/6/8/10 Dead Lift (120/80)
10/8/6/4/2 Burpee OB
Accessory
4 Rounds
Rear Delt Fly x 12
Rope Lowers x 3
Tuesday 11/07/2017
     
Strength
Performance
A1. DB Row 4 x 8-12
A2. Ring Push up 4 x 8-12
Fitness
A1. DB Row 4 x 8-12
A2. DB Bench Press 4 x 8-12
MetCon
In Teams of 2
AMRAP x 20
Box Jump x 10 (24/20)
Tyre Slams x 20
Cal Row x 30
Accessory
Du x 300
Wednesday 12/07/2017
     
Strength
Front Squat
Establish 6RM
MetCon
3,6,9,6,3
Bar MU
STOH (70/45)
Accessory
Yoke Carry 3 x 100′
Thursday 13/07/2017
     
Gymnastics Skill Day
Spend 30 – 40 Mins working on gymnastics skills
Friday 14/07/2017
     
Strength
A1. RDL 4 x 6-8
A2. KB Press 4 x 5/5
MetCon
AMRAP x 15
1 Round of Cindy
DU x 30
Accessory
Sled Push 10 x 25m
1 Rope Climb after every 2
Saturday 15/07/2017
     
Strength/Skill
6 Rounds
Tyre Flips x 2
Keg Carry x 150m
MetCon
21/15/9
Pull up
Burpee