Monday 02/02/15
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 OHP 5/3/1
A2 1 Arm Row 3 x 8 E/S
MetCon: AMRAP x 12 Min
Dead Lift x 3 (60%)
Pull up x 12
DU x 30
After Party: 3 Minutes Handstand Nose & Toes
Performance
Strength:
A1 OHP 5/3/1
A2 1 Arm Row 3 x 8 E/S
MetCon:
Dead Lift x 3 (70%)
C2B x 12
DU x 30
After Party: 3 Minutes Handstand Walk
Tuesday 03/02/15
Warm-up: 2 Rounds
X Band Walks x 12 E/S
Scap Pulls x 12
KB Arm Bar x 3 E/S
Fitness
Skill: EMOM x 18 Alternate
Head Stand
Heavy KBS x 6-10
Plank Rotation x 30-45s
MetCon: 8 Rounds For Time
SandBag Lunges x 10 E/S
TGU x 1 E/S (24/16)
After Party: Banded GM x 50
Performance
Skill: EMOM x 18 Alternate
Head Stand to handstand
Heavy KBS x 6-10
Plank Rotation x 30-45s
MetCon: 8 Rounds For Time
SandBag Lunges x 10 E/S
TGU x 1 E/S (24/16)
After Party: Banded GM x 50
Wednesday 04/02/15
Warm-up: 2 Rounds of
Scap Push x 6-10
Scap Pull x 6-10
Pull aparts x 15
KB Wall Ball Sub x 10
Fitness
Strength:
A1 Pull up 8 x 2
B1 Ring Row 2 x ME
MetCon: 3 Rounds
Wall Ball x 20 (9/6)
Plate Burpees x 15
Box Jumps x 10 (24/20)
After Party: 3 Minutes DU attempts
Performance
Strength:
A1 Pull up 8 x 2
B1 Ring Row 2 x ME
MetCon: 3 Rounds
Wall Ball x 20 (9/6)
Plate Burpees x 15
Box Jumps x 10 (24/20)
After Party: DU x 150
Thursday 05/02/15
Warm-up: EMOM x 6
Clean Dead Lift
Muscle Clean
HPC
Hang Clean
Clean
Fitness
Strength:
A1 Dead Lift 8/6/3
A2 Face Pulls 3 x 15
MetCon:
Pull up x 10-1
KBS x 15 (28/20)
Push up x 10-1
After Party: 3 Min Kipping Pull up practice
Performance
Strength:
In 15 Mins find max for
Hang Clean
Power Clean
Push Jerk
MetCon:
C2B x 10-1
KBS x 15 (28/20)
Ring Dip x 10-1
After Party: 3 Min Bar Muscle up practice
Friday 06/02/15
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: 21/15/9
Clean (60% Clean or 90% OHP)
T2B
After Party: Pallof Press x 15 E/S
Performance
Strength:
Front Squat 5/3/1
Back Squat 1 x 20
MetCon: 21/15/9
Clean (60% Clean or 90% OHP)
T2B
After Party: Pallof Press x 15 E/S
Saturday 07/02/15
11:00 – 11:45 Mobility
12:00 – 13:30 Olympic Lifting