Week Beginning 14/08/2017

Monday 14/08/2017

Strength
On 4 Minutes x 3
Front Squat x 5

MetCon
Performance
4 Rounds
Muscle up x 10
Run x 400m

Fitness
4 Rounds
Burpee Pull up x 10
Run x 400m

Accessory
Face Pulls x 50

 

Tuesday 15/08/2017

Strength
A1. EMOM x 6 Clean Pulls x 4
B1. EMOM x 10 Power Clean x 5 (60%)

MetCon
Row x 500m
Wall Ball Sit-up x 15/12/9/6/3
Wall Ball x 3/6/9/12/15
Row x 500m

Accessory
Couch Stretch 2 x 2min

 

Wednesday 16/08/2017

MetCon
5 Rounds
Clean & Jerk x 5 (70/45)
DU x 50

Strength
Performance
A1 BB Row 4 x 8-12
A2 DB Bench 4 x 8-12
A3 Ring Push up 4 x 8-12

Fitness
A1 BB Row 4 x 8-12
A2 DB Bench 4 x 8-12
A3 Push up 4 x ME

 

Thursday 17/08/2017

MetCon
5 Rounds
Pull up x 10
Front Rack Lunge x 5/5 (60/40)
Run x 400m
5 Rounds
Push up x 10
Back Squat x 10
Run x 400m
5 Rounds
Sit up x 10
Power Clean x 10
Run x 400m

 

Friday 18/08/2017

Strength
Snatch Pull to knee (with 2s Pause) + Snatch
15 Mins

MetCon
Performance
Rope Climb x 15
At the start of every minute, perform 5 burpees

Fitness
T2B x 30
Pull up x 30
At the start of every minute, perform 5 burpees

Accessory
DB Push Press 3 x 6-8 E/S

 

Saturday 19/08/2017

Strength
6 Rounds
Tyre Flips x 2
Sandbag Hold x 1-3 Min

MetCon
“Cindy”
20 Minute AMRAP
Pull up x 5
Push up x 10
Air Squat x 15