Week Beginning 23/09/2019

Monday 23/09/2019
Skill
C2B Pullup
MetCon
In Teams of 2
75/50/25
DU (each)
Power Clean (52/35)
Push Press (52/35)
Tuesday 24/09/2019
MetCon
AMRAP x 13
Dead Lift x 55
Wall Ball x 55
Cal Row x 55
HSPU x 55
Accessory
30 on 20 off x 3
Plank rotations
Wednesday 25/09/2019
Strength
Back Squat x 10/8/6/4/3/2/1
Thursday 26/09/2019
MetCon
In 4 Minutes
Run x 600/500m
AMRAP x T2B
Rest x 3 Min
In 4 Minutes
Run x 600/500m
AMRAP x Thruster (45/30)
Rest x 3 Min
In 4 Minutes
Run x 600/500m
AMRAP x Cal Row
Rest x 3 Min
In 4 Minutes
Run x 600/500m
AMRAP x Burpee
Friday 27/09/2019
MetCon
AMRAP x 20
OH Lunge x 16 (45/30)
BF Burpee x 8
OH Lunge x 16
C2B x 8
Saturday 28/09/2019
Strength
Establish 5RM Bench Press
Then
3 Rounds
Bench x 10 (80% of 5RM)
Chin up x 6-10
MetCon
In teams of 3
3 Rounds
Wall Ball x 90 (9/6)
KBS x 90 (28/20)
ABMat Sit up x 90
Cal x 90
KB Never touches the ground