Week Beginning 24/07/2017

 

Tank Top Thursday

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′