Monday | 24/07/2017 | |
MetCon | ||
Wall Ball x 50 (9/6) | ||
Cal Row x 40 | ||
Dead Lift x 30 (100/65) | ||
Burpee OB x 20 | ||
Bar MU x 10 | ||
Burpee OB x 20 | ||
Dead Lift x 30 | ||
Cal Row x 40 | ||
Wall Ball x 50 (9/6) | ||
Tuesday | 25/07/2017 | |
Strength | ||
Performance | ||
A1. DB Row 4 x 8-12 | ||
A2. Ring Push up 4 x 8-12 | ||
Fitness | ||
A1. DB Row 4 x 8-12 | ||
A2. DB Bench Press 4 x 8-12 | ||
MetCon | ||
Performance | ||
4 Rounds | ||
C2B x 16 | ||
Bar Facing Burpee x 16 | ||
Unbroken Hang Snatch x 4 (65-80% 1RM) | ||
Fitness | ||
4 Rounds | ||
Pull up x 12 | ||
Burpee OB x 12 | ||
TnG Power Snatch x 4 (50/35) | ||
Wednesday | 26/07/2017 | |
Strength | ||
EMOM x 20 | ||
C & J x 1 @ 70% 1RM | ||
Then | ||
6 Rounds | ||
Farmers Carry x 100′ | ||
Chin up x 3 | ||
Thursday | 27/07/2017 | |
Skill | ||
EMOM x 20 | ||
Odd: Muscle up Progressions | ||
Even: DU Progressions | ||
MetCon | ||
Burpee x 20 | ||
Carry x 1 Mile (20/15) | ||
Burpee x 20 | ||
Friday | 28/07/2017 | |
MetCon | ||
AMRAP x 15 | ||
Power Clean x 3,5,7,9… (70/45) | ||
Rope Climb x 1 | ||
T2B x 3,5,7,9… | ||
Strength | ||
A1. RDL 4 x 6-8 | ||
A2. KB Press 4 x 5/5 | ||
Accessory | ||
TGU 3 x 3 | ||
Saturday | 29/07/2017 | |
Strength | ||
Front Squat | ||
4 x 6 @ 73% | ||
MetCon | ||
AMRAP x 12 Mins | ||
Dead Lift x 7 (60/40) | ||
Wall Ball x 14 (9/6) | ||
Accessory | ||
Yoke Carry 3 x 100′ |