Tuesday 02/06/15
Pre Drinks: 2 Rounds
Scap Pull x 8
Scap Push x 8
Pass Thru x 8
Warm-up:
Dead Lift x 3
Row x 3
HPC x 3
Front Squat x 3
Back Squat x 3
Fitness
Strength:
A1 Front Squat
A2 H&C x 6-10
B1 Back Squat 3 x 10 (60%)
Met Con: AMRAP x 12 Min
DU x 21
Sit up x 15
Push up x 9
Performance
Strength:
A1 Front Squat
A2 H&C x 6-10
B1 Back Squat 1 x 20
Met Con: AMRAP x 12 Min
DU x 21
Sit up x 15
Push up x 9
After Party:
3 Minutes Hand Stand Practice
Wednesday 03/06/15
Pre Drinks: 3 Rounds
Plank Rotations x 20s
Warm up: 2 Rounds
Bear Crawl x 20m
Med Ball Sit up x 10
Fitness
Strength:
A1 BarBell Row 5 x 6-8
A2 Push up 5 x ME
MetCon:
AMRAP x 3 Min (A)
Box Jump x 8 (24/20)
STOH x 8 (80% OHP)
Rest x 3 Min
Repeat (A) for Time
Performance
Strength:
A1 DB Row 5 x 10-12
A2 Ring Dip 5 x 4-6 (Add weight if necessary)
MetCon:
AMRAP x 3 Min (A)
Box Jump x 8 (24/20)
STOH x 8 (80% OHP)
Rest x 3 Min
Repeat (A) for Time
After party: 3 Minute Wall Squat
Thursday 04/06/15
Pre Drinks:
KB Arm Bar 2 x 6 E/S
BU KB Press 2 x 6-8
Donkey Kicks 2 x 10
Warm up:
EMOM x 6
SGDL x 2
Muscle Snatch x 2
High Hang Snatch x 1
Low Hang Snatch x 1
Snatch x 1
Fitness
Strength:
Snatch Pull 6 x 2
Power Snatch 4 x 2
Met Con: 5 Rounds for time
Clean x 3 (90% Clean)
Pull up x 12
Performance
Strength:
In 15 Minutes find Max for
Snatch + OHS
MetCon: 5 Rounds for time
Clean x 3 (90% Clean)
Pull up x 12
After Party:
Accumulate 2 mins bar hang
Friday 05/06/15
Pre Drinks: 2 rounds
Pull aparts x 15
X band Walks x 12
1 Arm Scap Row x 8 E/S
Warm-up:
Dead Lift x 3
Row x 3
HPC x 3
Push Press x 3
GM x 3
Fitness
Strength:
A1 OHP
A2 DB Row 3 x 8
MetCon:
KBS x 30 (28/20)
Wall Ball x 25 (9/6)
T2B x 20
Run x 1km
Sit-up x 20
Thruster x 25 (45/30)
Burpee x 30
Performance
Strength:
A1 OHP
A2 Chin up 3 x 4-6 (Add weight if necessary)
MetCon:
KBS x 30 (28/20)
Wall Ball x 25 (9/6)
T2B x 20
Run x 1km
Sit-up x 20
Thruster x 25 (45/30)
Burpee x 30
After Party:
Couch Stretch x 2 Min (E/L)
Saturday 06/06/15
11:00 – Mobility
12:00 – Olympic Lifting
13:30 – Partner/Team WOD