Week Beginning 12/02/2018

Monday 12/02/2018

Strength/Skill
Pull up 8 x 3

MetCon
Thruster x 20 (20/15)
DU x 40
Thruster x 16 (30/20)
DU x 40
Thruster x 12 (40/27.5)
DU x 40
Thruster x 8 (52.5/35)
DU x 40
Thruster x 4 (65/42.5)
DU x 40

 

Tuesday 13/02/2018

Skill
HSPU

MetCon
AMRAP x 13 Minutes
C2B x 15
Box Jump x 21

Accessory
Bretzel Stretch x 10 breaths e/s

 

Wednesday 14/02/2018

Strength
12 Minutes to establish 3RM Strict Press
Rest x 2 Min
EMOM x 6
Push Press x 6

MetCon
3 Rounds
Wall Ball x 21 (9/6)
Power Clean x 15 (52.5/35)
BF Burpee x 9

Accessory
Box Extensions 3 x 12-15

 

Thursday 15/02/2018

Strength
15 Minutes to establish 2RM Power Snatch

30/20/10
DB Snatch (22.5/15)
T2B
Air Squat

Accessory
20s on/10s off x 8 (x 4 each)
Hollow Hold/Arch Hold

 

Friday 16/02/2018

Strength
Alternating Reverse Lunges 4 x 9

MetCon
“Elizabeth”
21/15/9
Clean (60/40)
Ring Dip

Accessory
Couch Stretch x 2 Min

 

Saturday 17/02/2018

MetCon
AMRAP x 40 Mins
American KBS x 50 (24/16)
Cal Row x 50
Burpee x 40
Run x 400m
Rope Climb x 6
ABC x 6