Week Beginning 13/11/2017

Monday 13/11/2017

Strength
Strict Press
6 x 3*

*ME PP immediately after last set

MetCon
AMRAP x 8 Mins
Rope Climb x 2
Sit up x 15

Accessory
Pallof Press
3 x 8 E/S

 

Tuesday 14/11/2017

Strength
Performance
4 Rounds
Strict Pull up x 8-12
Rest 10 Seconds
Strict Chin up x 4-10
Rest x 3 Minutes

Fitness
A1. Rack Pull ups 4 x Max -1
B1. Ring Row 4 x 6-10

MetCon
“Death By Front Squat & Burpee”

Performance
Front Squat x 1,2,3,4,5,… & Burpee x 1,2,3,4,5,… (52.5/35)

Fitness
Odd: Front Squat x 1,3,5,7,9…
Even: Burpee x 2,4,6,8,10…

Accessory
A1. Double DB Row 4 x 12
A2. Face Pulls 4 x 15

 

Wednesday 15/11/2017

Strength
Performance
Every 90s x 8
3 Position Clean (Mid Thigh, Knee, Floor) x 1

Fitness
Every 90s x 8
2 Pause Clean (Knee, Launch)

MetCon
21/15/9
STOH (52.5/35)
T2B
KBS (24/16 – ‘Murica)

Accessory
DU x 200

 

Thursday 16/11/2017

Strength
6 Rounds
Farmers Carry x 50m
Chin up x 3

MetCon
ABC x 15/10
Burpee Box Jump over x 15 (30/24)
Wall Ball x 15 (9/6)
Burpee Box Jump over x 15 (30/24)
Power Snatch x 15 (30/20)
Burpee Box Jump over x 15 (30/24)
Power Clean x 15 (40/30)

 

Friday 17/11/2017

Strength
Back Squat 3 x 6 [3,2,0,1]

MetCon
In 2 Teams, complete 2 rounds each of Object Carry x 25m

Accessory
Sled Push x 10

 

Saturday 18/11/2017

Strength
Performance
15 Minutes to work up to a heavy
Power Snatch + 2 Hang Snatch

Fitness
15 Minutes to work up to a heavy
Power Snatch + Hang Power Snatch + OHS

MetCon
“Christine”
3 Rounds
Row x 500m
Dead Lift x 12 (BW)
Box Jump x 21