Week Beginning 11/09/2017

Monday 11/09/2017

Strength
A1. Barbell Row (Supine Grip) 3 x 12
A2. Banded Pull Down 3 x 8-15
A3. Ring Dip 3 x 8-12

MetCon
AMRAP x 18 Min
T2B x 16
Row x 250m
Push Press x 16 (50/35)
Run x 200m
Rest x 60s

Accessory
DU x 200 or ME Du in 2 Min

 

Tuesday 12/09/2017

Strength
4 Rounds
Farmers Carry x 50m
Wall Ball x ME (9/6)

MetCon
AMRAP x 8 Min
Pull up x 8
DU x 30

Accessory
Plank Rotations 3 x 30s

 

Wednesday 13/09/2017

Gymnastics
EMOM x 6
Wall Hollow x 20s

EMOM x 6
Wall Walk N&T

6 Mins
Foot Taps

6 Mins
Free Standing practice

MetCon
21/15/9
Dead Lift (80/53)
Bar Facing Burpee

Accessory
Sand Bag Hold x 5 Min

 

Thursday 14/09/2017

Strength
EMOM x 6
No Foot Power Snatch x 3
Then
8 Mins to find heavy
Hang Snatch

MetCon
“Helen”
3 Rounds
Run x 400m
KBS (24/16 Murica)
Pull up x 12

 

Friday 15/09/2017

Skill
EMOM x 10
TnG Power Clean x 6 (~65%)

MetCon
AMRAP x 20 Mins
Pull up x 5
Push up x 10
KBS x 15 (28/20)
DU x 20

Accessory
50 Cal AB

 

Saturday 16/09/2017

Strength
Every 4 mins x 3
Front Squat x 3

MetCon
Every 3 Minutes x 5
Box Jump x 10 (24/20)
Row x 10 Cal
Dead Lift x 10 (100/65)