Week Beginning 29/01/2018

Monday 29/01/2018

Strength
15 Minutes to work up to a heavy
Power Snatch + Snatch Balance + OHS

MetCon
15/12/9/12/15
Thruster (45/30)
T2B

Accessory
Couch Stretch x 2 min e/s

 

Tuesday 30/01/2018

Strength
A1. DB Bench Press 2 x 8-12, 1 x ME
B1. Half Kneeling Landmine Press 3 x 10 E/S
C1. Rear Delt Plate Flys 2 x 10, 1 x ME

MetCon
In 3 Minutes
Burpee x 30
Then
AMRAP x 9 Min
KBS x 20 (28/20)
Pull up x 15
Air Squat x 20

Accessory
Bretzel x 10 Breaths e/s

 

Wednesday 31/01/2018

MetCon
EMOM x 5 Rounds
1. Cal Row x 10-15
2. Burpee Box Jump x 6-10
3. Thruster x 6-10 (45/30)
4. DU x 35-50
5. ABC x 10/6
6. Rope Climb x 1-2
7. Wall Ball x 10-15 (9/6)
8. DU x 35-50
9. Rest

 

Thursday 01/02/2018

Skill
HS Walk Practice

MetCon
Ski Cal x 10
Farmers Carry x 200m (100/60)
American KBS x 100 (24/16)
Tyre Slams x 75
DB Snatch x 50 (25/15)
HSPU x 25

Accessory
Hip Extension 3 x 10-15

 

Friday 02/02/2018

Strength
Alternating Reverse Lunges 4 x 8

MetCon
18/15/12/9/6
Power Snatch (40/25)
DU (x 3)
Bar Touch Burpee

Accessory
1 Arm Carry x 3min e/s

 

Saturday 03/02/2018

Strength
A1. 1 Arm DB Row x 8,8,8,ME
A2. Banded Straight Arm Push x 15,15,15

MetCon
Teams of 2
Row x 3km
Then
Power Clean x 40 (40/30)
Power Clean x 30 (60/40)
Power Clean x 20 (80/52.5)
Power Clean x 10 (100/65)

Accessory
20s on/10s off x 8 (x 4 each)
Hollow Hold/Arch Hold