Week Beginning 25/06/2018

Monday 25/06/2018
Strength
Every 5 Minutes x 5 Rounds
Dead Lift x 5 (80% 5RM)
KB BU Press x 8-12 E/S
Chin up x 4-12
MetCon
21/15/9
American KBS (28/20)
Burpee
Tuesday 26/06/2018
MetCon
“Triple 2”
Row x 2 km
DU x 200
Run x 2 Miles
Wednesday 27/06/2018
Strength
Front Squat Week 9
MetCon
10 x 1 Minute Rounds
Burpee OB x 10
ME Power Snatch (70/45)
Rest x 1 Minutes between rounds
Thursday 28/06/2018
Skill
Every 2 Minutes x 8 Rounds
1. TGU x 1 + Peg Board x 1
2. TGU x 1 + Skin The Cat x 1
MetCon
AMRAP x 16 Min
Alternating DB Snatch x 16 (22.5/15)
1 Arm OH Walking Lunge x 10m
Box Jump x 16 (24/20)
1 Arm OH Walking Lunge x 10m
Friday 29/06/2018
MetCon
“Nicole”
AMRAP x 20 Min
Run x 400m
MAX Effort Pull ups
Saturday 30/06/2018
MetCon
45 minutes AMRAP
Run 800 meters
deadlifts x 10 (143/95)
Run 800m
Sit-up x 50