Week Beginning 11/06/2018

Monday 11/06/2018

Strength
Squat Week 7

MetCon
AMRAP x 5 Min
Dead Lift x 3 (125/82)
Push up x 7

 

Tuesday 12/06/2018

MetCon
“Nancy”
5 Rounds
Run x 400m
OHS x 15 (42/30)

 

Wednesday 13/06/2018

MetCon
Minutes 0-10
Burpee x 50

Minutes 11-25
1/2 Cindy

Minutes 26-40
21/15/9
Power Clean (52.5/35)
Thruster

 

Thursday 14/06/2018

Skill
Skin the Cat/TGU

MetCon
Row x 50/40 Cal
KBS x 45 (28/20)
Sit up x 40
Pull up x 35
Box Jump x 30 (24/20)
Bike x 25/17 Cal

 

Friday 15/06/2018

Skill
5 Rounds
A1. Rope Climb x 1-2
A2. HS Walk x ME

MetCon
Teams of 2
In 15 Minutes
Run 1 Mile (together)
Bar Facing Burpee x 100
AMRAP T2B

 

Saturday 16/06/2018

MetCon
Heavy D12 Baseline

Pullup x 12
Thruster x 12 (45/30)
Push up x 12
Thruster x 12 (45/30)
Burpee x 12
Thruster x 12 (45/30)
T2B x 12
Thruster x 12 (45/30)
Box Jump x 12 (24/20)
Thruster x 12 (45/30)
Wall Ball x 12 (9/6)
Thruster x 12 (45/30)