Monday 02/03/15
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
MetCon:
OB Burpee x 10
3 Rounds of
Power Clean x 10 (80% OHP)
DU x 30
Jumping Pull up x 15
OB Burpee x 10
After Party: 3 Min Handstand Practice
Performance
Strength:
A1 OHP 5/3/1
A2 1 Arm Row 3 x 8
MetCon:
Buy in: OB Burpee x 20
3 Rounds of
Power Clean x 10 (100% OHP)
DU x 30
MU x 2
Buy out: OB Burpee x 20
After Party: 3 Min Handstand Walk Practice
Tuesday 03/02/15
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: In teams of 2, each person completes 5 rounds of
DB Snatch x 50/40/30/20/10
Run x 200m (Run is done together)
After Party: 3 Minutes DU attempts
Performance
Strength:
Front Squat 5/3/1
Back Squat 1 x 20 + 2.5kg
MetCon: In teams of 2, each person completes 5 rounds of
DB Snatch x 50/40/30/20/10
Run x 200m (Run is done together)
After Party: 3 Minutes DU attempts
Wednesday 04/03/15
Warm-up: EMOM x 6
Dead Lift x 3
Row x 3
Push Press x 3
Good Morning x 3
Fitness
Skill: EMOM x 15
Hand Stand
T2B x 8-12
L-Sit x 15-30s
MetCon: AMRAP x 12 Mins
GTOH x 12 (60/35)
Jumping Pull up x 10
After Party: Couch Stretch x 2 min E/L
Performance
Skill: EMOM x 15
HS Walk
T2B x 8-12
MetCon: AMRAP x 12 Min
GTOH x 12 (60/35)
Rope Climb x 2
After Party: Couch Stretch x 2 min E/L
Thursday 05/03/15
Warm-up:
2 Rounds
Bear Crawl x 20m
BU Carries x 20m
Straight Arm Pull downs x 20
Fitness
Strength:
A1 Pull up 8 x 2
B1 Ring Row 2 x ME
MetCon: 6 Rounds
Wall Ball ME in 30s (9/6)
Rest x 20s
KBS ME in 30s (28/20)
Rest x 20s
Burpee ME in 30s
Rest x 20s
After Party: Max Effort Plank
Performance
Strength:
A1 Weighted Pull up 8 x 2
B1 Ring Row 2 x ME
MetCon: 6 Rounds
Wall Ball ME in 30s (9/6)
Rest x 20s
KBS ME in 30s (32/24)
Rest x 20s
Burpee ME in 30s
Rest x 20s
After Party: Max Effort Plank
Friday 06/03/15
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 Dead Lift 8/6/3
A2 Face Pulls 3 x 15
MetCon: 5 Rounds. New Round Starts every 3 Mins
Power Clean x 10 @ 80% OHP
Wall Ball x 12 (9/6)
Plate Burpee x 10
After Party: Pallof Press x 18 E/S
Performance
Strength:
In 15 Minutes Find Max for
Clean + Hang Clean + Front Squat
MetCon: 5 Rounds. New Round Starts every 3 Mins
Power Clean x 10 @ 80% OHP
Wall Ball x 12 (9/6)
MU x 2
After Party: Pallof Press x 18 E/S
Saturday 07/03/15
11:00 Open Gym
12:00 15.2