Week Beginning 31/07/2017

Monday 31/07/2017
     
Strength
A1. RDL 4 x 6-8
A2. KB Press 4 x 6/6
MetCon
3 Rounds
Front Squat x 15 (50/35)
HSPU x 15
Accessory
Plank Rotations
3 x 30s
Tuesday 01/08/2017
     
MetCon
4 Rounds
Farmers Carry x 150m (BW)
DU x 150
Accessory
4 Rounds (NFT)
TGU x 2/2
Chin up x 6
Wednesday 02/08/2017
     
Strength
Performance
A1 BB Row 4 x 8-12
A2 DB Bench 4 x 8-12
A3 Ring Push up 4 x 8-12
Fitness
A1 BB Row 4 x 8-12
A2 DB Bench 4 x 8-12
A3 Push up 4 x ME
MetCon
2 Rounds
Thruster x 22 (45/30)
Pull up x 22
Accessory
EMOM x 10
Hollow x 20s/Arch x 20s
Thursday 03/08/2017
     
Strength
Front Squat
3 x 5 @ 77%
1 x ME @ 77%
MetCon
6 Rounds
Bar Touch Burpee x 12
Handstand Walk x 30′
Friday 04/08/2017
     
Strength
In 12 Minutes, find 3RM TnG Power Snatch
MetCon
In Teams of 2, AMRAP x 20 Mins
Row x 250m
KBS x 25 (28/20)
Saturday 05/08/2017
     
MetCon
“Murph”
Run x 1 Mile
Pull up x 100
Push up x 200
Air Squat x 300
Run x 1 Mile