Week Beginning 20/11/2017

Monday 20/11/2017

Strength
12 Minutes to find a heavy Hang Clean double
Rest 2 minutes, Then
EMOM x 6
Hang Clean x 4-6 @ 60% of above

MetCon
4 Rounds
In a 4 Minute Window
Wall Ball x 21 (9/6)
KBS x 21 (24/16)
Box Jump x 21 (24/20)
Max Cals in remaining time

Accessory
DU x 200

 

Tuesday 21/11/2017

Gymnastics
EMOM x 16
Odd: Wall Walk + Shoulder Taps x 6 e/s
Even: Hip to Ring x 6

MetCon
10,9,8,..3,2,1
Push Jerk (70/45)
T2B

Accessory
Hollow Hold
4 x 20 on/20 off
Arch Hold
4 x 20 on/20 off

 

Wednesday 22/11/2017

Strength
Strict Press
6 x 2*

*ME PP immediately after last set

MetCon
“16.3”
AMRAP x 7 min
Power Snatch x 10 (35/25)
Bar MU x 3

Accessory
Glute Ham Raises

 

Thursday 23/11/2017

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

MetCon
C2B x 30
DU x 90
Dead Lift x 30 (105/70)
DU x 90

Accessory
A1. Seated Banded Row 4 x 12
A2. Horizontal to Floor Ring Row 4 x 8

 

Friday 24/11/2017

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
AMRAP x 15 Mins
Back Squat x 5 (120/80)
Push up x 20

 

Saturday 25/11/2017

Strength
6 Rounds
Tyre Slams x 20
Keg C&P x 8

MetCon
Bar Hang x 6 Minutes
Every time you come off the bar perform
Burpee x 10
Wall Ball x 15

Accessory
A1. Bench Press 3 x 8-12
A2. Barbell Row 3 x 8-12