Week Beginning 23/07/2018

Monday 23/07/2018

Strength
Establish 1RM Front Squat

MetCon
2 Rounds
ABC x 6
Burpee Box Jump Over x 6 (24/20)
Cal Row x 6
Wall Ball x 6 (9/6)

 

Tuesday 24/07/2018

MetCon
Grace
or
Heavy Grace

Then
15 Miutes to establish 1RM
Clean + Hang Cluster

 

Wednesday 25/07/2018

Strength
Every 5 Minutes x 5 Rounds

Dead Lift x 5 (95% 5RM)
KB BU Press x 8-12 E/S
Chin up x 4-12

MetCon
Teams of 2
Max Cals in 5 Minutes

 

Thursday 26/07/2018

Skill
Headstands

MetCon
1 min on/2 Min Rest for max reps x 3 Rounds
GTOH (52/35)
Wall Ball (9/6)
Cal Row

 

Friday 27/07/2018

MetCon
Front Squat x 21/18/15/12/9/6/3 (70/45)
BMU x 7/6/5/4/3/2/1

 

Saturday 28/08/2018

Teams of 4

AMRAP x 12 Minutes
ABC x 180/120
Max Clean & Jerk (60/40)

Rest x 3 Min

AMRAP x 10 Minutes
ABC x 150/100
Max Snatch (52/35)

Rest x 3 Min

AMRAP x 8 Minutes
ABC x 120/80
Max Thruster (45/30)

Rest x 3 Min

AMRAP x 6 Minutes
ABC x 90/60
Max Bar Facing Burpee