Week Beginning 16/08/2018

Monday 16/07/2018

Skill
Head Stands
Skin the Cat

MetCon
3,6 9,12,9,6,3
Hang Clean (60/40)
Burpee OB

 

Tuesday 17/08/2018

Skill
Ring Muscle Up

MetCon
4 Rounds
DU x 85
T2B x 15

 

Wednesday 18/08/2018

MetCon
Run x 400m
American KBS x 15 (28/20)
Cal Row x 15
C&J x 15 (45/30)
Bar Facing Burpee x 15
Rope Climb x 3
Burpee Box Jump Over x 15 (30/24)
Power Snatch x 15 (45/30)
ABC x 15
Bar MU x 15
Run x 400m

 

Thursday 19/08/2018

Strength
Every 5 Minutes x 5 Rounds

Dead Lift x 5 (90% 5RM)
KB BU Press x 8-12 E/S
Chin up x 4-12

MetCon
Run x 1km

 

Friday 20/08/2018

Skill
Peg Board
TGU

MetCon
In teams of 2
AMRAP x 18 Min
KB Front Squat x 10
Farmers Carry x 10m
KB Push Press x 10
Farmers Carry x 10m

Both perform 5 burpees every transition and everytime the KB are put down

 

Saturday 21/08/2018

MetCon
In Teams of 3
Power Clean x 9000kg
Then
Row x 6000m
Then
Floor Press x 3000kg

1 Loaded Barbell for each movement – choose the weight beforehand
Every Minute on the Minute, 1 team member must run 100m