Week Beginning 22/01/2018

Monday 22/01/2018

MetCon
In Teams of 2 alternating rounds
EMOM x 36
Minutes 1 & 2. Max Burpee
Minutes 3 & 4. Max ABC
Minutes 5 & 6. Max Cal Row

Accessory
Face Pulls x 50

 

Tuesday 23/01/2018

Strength
A1. 1 Arm DB Row x 8,8,8,ME
A2. Banded Straight Arm Push x 15,15,15

MetCon
27/21/15/9
Burpee OB
Power Clean (60/40)

Accessory
Couch Stretch x 2 Min e/s

 

Wednesday 24/01/2018

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
AMRAP x 16 Min
DU x 48
Sit up x 32
C2B x 16

Accessory
Bretzel 10 Breaths E/S

 

Thursday 25/01/2018

Strength
DB Box Step Downs 4 x 7 E/S

MetCon
Row x 60 Cal
Burpee Box Jump Overs x 45 (24/20)
DB Snatch x 30
Bar MU x 15

Accessory
Box Hip Extensions 3 x 10-15

 

Friday 26/01/2018

Strength
EMOM x 15 Power Clean x 1 @ 80%
Clean Pull 3 x 3 @ 110%

MetCon
3 Attempts AHAP
Unbroken Power Snatch x 6
OH Alternating Lunge x 6/6
Unbroken Power Clean x 6
FR Alternating Lunge x 6/6

 

Saturday 27/01/2018

Skill
HSPU

MetCon
Teams of 3 with a pet wall ball
Run x 1 Mile
KBS x 180 (28/20)
Run x 1 Mile
Pull up x 180

Accessory
1 Arm Carry x 3 min e/s