Week Beginning 28/08/2017

Monday 28/08/2017

Strength
EMOM x 6
No Foot Power Snatch x 2
Then 8 Mins to find heavy
Power Snatch + OHS

MetCon
3 Rounds, 2 Mins rest between rounds
AMRAP x 4 Min
Thruster x 9 (45/30)
DU x 35

Accessory
3 rounds
GHD Sit up x 5-10
GHD Extensions x 5-10

 

Tuesday 29/08/2017

Strength
A1. Barbell Row (Supine Grip) 3 x 12
A2. Banded Pull Down 3 x 8-15
A3. Ring Dip 3 x 8-12

MetCon
Burpee x 40
Pull up x 30
DB Push Press x 20 (20/15)
Wall Walk x 10
DB Push Press x 20 (20/15)
Pull up x 30
Burpee x 40

Accessory
Sled Push x 10

 

Wednesday 30/08/2017

Strength
Every 4 Mins
Front Squat x 3,3,ME

MetCon
3 Rounds
Dead Lift x 5 (100/65)
T2B x 10
KBS x 15 (28/20)

Accessory
DU x 200/ 3 Min

 

Thursday 31/08/2017

Skill
EMOM x 10
TnG Power Clean x 7

MetCon
Box Jump x 50/20/10 (24/20)
Run x 1000m/400m/200m

Accessory
3 Rounds
C2B Chin up x 4-10
Face Pulls x 20

 

Friday 01/09/2017

Gymnastics
EMOM x 6
Hollow Hold x 20s

EMOM x 6
Beat Swing x 6-10 – increase range each set

EMOM x 6
Hip to bar x 3-6

EMOM x 6
Bar MU x 2-5

MetCon
9/6/3
Back Squat (85/55)
Cal Row

 

Saturday 02/09/2017

Strength
6 Rounds
Farmers Carry x 100′
Sled Push x 2

MetCon
EMOM x 12
Thruster x 3 (52.5/35)
Burpee OB x 3

Accessory
Run x 1km