Monday 12/01/15
Warm-up:
2 Rounds
KB Arm Bar
Scap Push x 6
Scap Pull x 6
Plank x 45s
Fitness
Skill:
EMOM x 18
Handstand Nose & Toes x 30-45s
H&C x 15
Scap Pull Downs x 8
MetCon: 10 Rounds
Dead Lift x 3 (60% 1RM)
Wall Ball x 8 (9/6)
After Party: KBS x 50
Performance
Skill:
EMOM x 18
Handstand Walk x 45s
Bar MU x 2
Scap Pull Downs x 8
MetCon: 10 Rounds
Dead Lift x 3 (70% 1RM)
Wall Ball x 8 (9/6)
After Party: KBS x 50
Tuesday 13/01/15
Warm-up: EMOM x 6
SGDL x 1
Muscle Snatch x 2
Hang Power Snatch x 3
Fitness
Strength:
Front Squat 5/3/1
Back Squat 3 x 10 + 2.5kg
MetCon: AMRAP 12 Min
Burpee Dead Lift x 10 (56/40)
Pull up x 5
After Party: DU x 150
Performance
Strength:
Front Squat 5/3/1
Back Squat 1 x 20
MetCon: AMRAP 12 Min
Burpee Dead Lift x 10 (56/40)
Strict Pull up x 5
After Party: DU x 150
Wednesday 14/01/15
Warm-up: EMOM x 6
Power clean x 1
Jerk Dip x 1
Push Press x 1
Push Jerk x 1
Split Jerk x 1
Fitness
Strength:
A1 Dead Lift 8/6/3
A2 Face Pulls 3 x 15
MetCon: AMRAP 9 Min
Box Jump x 6 (24/20)
Push up x 9
Sit up x 12
After Party: Max Plank Hold
Performance
Strength: In 15 minutes, find max for:
SGDL
Hang High Pull
Hang Power Snatch
OHS
MetCon: AMRAP 9 Min
Box Jump x 6 (24/20)
Ring Dip x 9
T2B x 12
After Party: Max Plank
Thursday 15/01/15
Warm-up: EMOM x 6
Dead Lift x 3
Row x 3
Push Press x 3
Good Morning x 3
Fitness
Strength:
A1 OHP 5/3/1
A2 1 Arm Row 3 x 8
MetCon: 5 Rounds
DU x 20
KBS x 10 (28/20)
Goblet Squat x 10
After Party: 3 Minutes Handstand Practice
Performance
Strength:
A1 OHP 5/3/1
A2 1 Arm Row 3 x 8
MetCon: 5 Rounds
DU x 20
Hang Clean + Front Squat x 10 (60/40)
After Party: 3 Minutes Handstand Practice
Friday 16/01/15
Warm-up: EMOM x 6
Clean Dead Lift
Muscle Clean
HPC
Hang Clean
Clean
Fitness
Strength:
A1 BB Row 5 x 6-8
A2 Push up 5 x ME
MetCon: EMOM x 16 Min
Power Clean x 6 (40/25)
Thruster x 4 (40/25)
Burpee x 2
After Party: Banded GM x 50
Performance
Strength:
A1 BB Row 5 x 6-8
A2 Ring Dip 5 x ME
MetCon: EMOM x 16
Cluster x 6
MU x 2
After Party: Banded GM x 50
Saturday 10/01/15
11:00 – 11:45 Mobility
12:00 – 13:30 Olympic Lifting
