Week Beginning 21/08/2017

Monday 21/08/2017

Strength
EMOM x 10 Power Clean x 6 (60%)

MetCon
6 Rounds
HSPU x 6
Sit-up x 12
KBS x 18 (28/20)

Accessory
Face Pulls x 50

 

Tuesday 22/08/2017

Strength
Every 4 Mins x 4
Front Squat x 4

MetCon
Teams of 2, AMRAP x 20 Mins
Tyre Slams x 30
Box Jumps x 15 (24/20)
Run x 100m

 

Wednesday 23/08/2017

Strength
10 Minutes to Find Heavy Hang Clean
Then
EMOM x 6
No Feet Power Snatch x 2

MetCon
Muscle up x 3,6,9,6,3
American KBS x 25 (24/16)

Accessory
KB Halo 3 x 8

 

Thursday 24/08/2017

Gymnastics
EMOM x 6
Hollow Hold x 20s

EMOM x 6
Beat Swing x 6-10

EMOM x 6
T2B x 6-10

EMOM x 6
L Hang x 20s

MetCon
21/15/9
Front Squat (50/35)
Push up

Accessory
False Grip Ring Row 4 x 10

 

Friday 25/08/2017

Strength
Every 4 Mins x 5
Double Under x 50
Sandbag Hold x 1-3 Minutes

MetCon
Burpee OB x 3
Clean x 10,9,8…3,2,1 (45/30)

 

Saturday 26/08/2017

Strength
A1. C2B Chin up 4 x 6-10
A2. Ring Dip 4 x 6-10

B1. Banded Pull Downs 2 x 15

MetCon
Dead Lift x 25 (100/65)
Wall Ball x 30 (9/6)

Accessory
Row x 500m