Monday 01/09/14

Warm-up: Complex A x 3

Strength:

1A Barbell Row 5×5

1B Ring Dip/Push up

MetCon: EMOM x 20

Odd: GTOH x 5 (70-80%OHP)

Even: Chin up x 5

 

Tuesday 02/09/14

Warm-up: Dead Lift x 2 Rounds

Strength:  EMOM x 10

Odd: SGDL x 4

Even: Snatch Pull x 2

MetCon: 21/15/9

Burpee

Wall Ball (9/6)

 

Wednesday 03/09/14

Warm-up:  Squat x 2 Rounds

Strength: RFESS 4×6

MetCon: Death by

Box Jump x 3

KBS x 3 + 3

 

Thursday 04/09/14

Warm-up: Complex B x 3

Skill: EMOM x 18

HSPU x3

T2B x5

KB Clean x 6

MetCon: AMRAP 12 Min

Front Rack Lunges x 3 E/L (60/45)

Push Press x 3

Run x 200m

 

Friday 05/09/14

Warm-up: Complex E x 3

Strength: EMOM x 16

KB Push Press x6

Rope Climb x 1

MetCon:

Row x 500m

Run x 400m

Single Unders x 300

Run x 200

Tyre Slams x 100