Week Beginning 15/05/2017

Monday 15/05/2017

Strength
Fitness
Back Squat
5 x 5

Performance
Back Squat
1 @ 90%
6 @ 80%
1 @ 92.5%
6 @ 82.5%
1 @ 95%
6+ @ 85%

MetCon
Fitness
AMRAP x 3 Min
Power Snatch x 9 (30/20)
Push up x 6

Rest x 2 Min

AMRAP x 3 Min
Power Snatch x 9 (30/20)
Push up x 6

Performance
AMRAP x 3 Min
Power Snatch x 9 (30/20)
Muscle Up x 3

Rest x 2 Min

AMRAP x 3 Min
Power Snatch x 9 (30/20)
Muscle Up x 3

 

Tuesday 16/05/2017

Skill
Fitness
Every 2 Min x 6
Odd: DU Practice
Even: Rope Climb x 1-2

Performance
EMOM x 12
Odd: Rope Climb x 1
Even: Unbroken DU x 20-40

MetCon
Fitness
“Fran”

Performance
“C2B Fran”

 

Wednesday 17/05/2017

MetCon
Power Clean x 11 (45%)
Power Clean x 9 (55%)
Power Clean x 7 (65%)
Power Clean x 5 (75%)
Power Clean x 3 (85%)

Accessory
1km Row
Then
Wall Walk x 30 (not for time)

 

Thursday 18/05/2017

Gymnastics
Fitness
EMOM x 10
T2B x 3-6

Performance
Every 30s x 20
T2B x 1 (+1)

MetCon
KBS x 50/40/30/20/10 (28/20)
200m run x 5/4/3/2/1

Accessory
4 Rounds
Tricep Push Downs x 10
Hammer Curls x 10

 

Friday 19/05/2017

Strength
A1. Ring Dip 3,3,3,3,3,3
A2. Chin up 6,5,4,3,2,1

MetCon
On an 8 Minute Clock

3 Rounds
Front Rack Lunges x 6/6 (50/30)
Burpee OB x 6
Then
3 Rounds
Back Squat x 6
HSPU x 3
Then
AMRAP HPC

Accessory
Plank Rotations
3 x 30s each position

 

Saturday 20/05/2017

MetCon
In Teams of 2, Splitting Reps Evenly
5 Rounds of
Wall Ball x 30 (9/6)
Wall Ball Carry x 200m (Both Carry)
Dead Lift x 3000kg

At the start of every 5 Minutes perform
100 Double Unders