Monday 01/12/14

Warm-up: 2 Rounds

Wall Ball Subs x 10

Scap Push x 8

Scap Pull x 8

5 Min DU Practice

Strength:

Back/Front Squat 3 x 5 @ 65%

MetCon: 9 Min AMRAP

3,6,9,12…

Wall Ball (9/6)

Push up

Air Squat

Mobility: 2 Position Couch Stretch x 2 min each position

 

Tuesday 02/12/14

Warm-up:  EMOM x 6

HPC x 3

Push Press x 2

Push Jerk x 1

Strength: 15 Mins to work up to 3RM Push Press

MetCon: EMOM x 12 Min

Push Press x 1 @ 100% 3RM

Plank Hold

Finish: 5 Min DU Practice

 

Wednesday 03/12/14

Warm-up: EMOM x 6

Dead Lift x 3

Row x 3

HPC x 3

Front Squat x 3

Skill: EMOM x 15 (Alternating)

Rope Climb

T2B x 6

DU x 45s

MetCon: 5 Rounds, new round starts every 3 minutes:

2 Rounds of Cindy

Finish: Banded GM x 100

 

Thursday 04/12/14

Warm-up: EMOM x 6

Power Snatch x 1

Snatch Balance x 2

OHS x 3

Strength: 15 Minutes to work up to Max

Power Snatch + Hang Power Snatch

MetCon:

500m Row

Goblet Squat x 20

KBS x 30

Pull up x 40

Push up x 50

Mobility: Coaches Choice

 

Friday 05/12/14

Warm-up: 2 Rounds of

Bear Crawls x 20m

Bu Carries x 20m E/S

Skill: EMOM x 15 Min (Alternating)

Frog Stance x ME

Handstand Hold x 45s

Landmine Rotations x 5

MetCon: 4 Rounds each side of the following KB Complex. Complete 10 Burpees every time KB touches the ground.

1 Hand Swing x 10

1 Hand C&PP x 8

Rack Squat x 6

Snatch x 4

TGU x 2

Mobility: Banded ankle/hip

 

Saturday 06/12/14

11:00 – 11:45 Mobility

12:00 – 13:30 Open Gym