Week Beginning 15/01/2018

Monday 15/01/2018

Strength
A1 Pull up 3 x 8-12, 1 x ME
B1 Seated row 3 x 8-12

MetCon
“Karen”
Wall Ball x 150 (9/6)

Accessory
Couch Stretch x 2 min e/s

 

Tuesday 16/01/2018

Skill
EMOM x 15
Power Snatch + OHS

MetCon
AMRAP x 7
Box Jump x 5 (30/24)
Power Clean x 3 (100/65)

Accessory
Box hip extensions 3 x 10-15

 

Wednesday 17/01/2018

Strength
Alternating Reverse Lunges 4 x 7 E/S

MetCon
T2B x 6,12,18,24
DB Snatch x 15 (25/15)

Accessory
Bretzel 2 x 10 Breaths E/S

 

Thursday 18/01/2018

Strength
A1. DB Bench Press 2 x 8-12, 1 x ME
B1. Half Kneeling Landmine Press 3 x 10 E/S
C1. Rear Delt Plate Flys 2 x 10, 1 x ME

MetCon
“15.3”
AMRAP x 14
MU x 7
WB x 50 (9/6)
DU x 100

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

 

Friday 19/01/2018

Skill
Peg Board/Rope Climb Practice

MetCon

Every 4 Minutes x 5 Rounds

Row x 500m
Cluster x 12 (60/40)

Accessory
1 Arm Carry x 3 min e/s

 

Saturday 20/01/2018

Skill
T2B

MetCon

ABC x 20
2 Rounds
Burpee x 30
C2B x 30
KBS x 30 (28/20)
HS Walk x 30m
Then
ABC x 20