Monday 02/10/2017

Strength
EMOM x 6
No Foot Power Snatch x 4
Then, build up to a heavy single of
Snatch High Pull + Hang Snatch High Pull + Hang Snatch

MetCon
Row 1km
Then
3 Rounds
Pull up x 25
Push Jerk x 7 (80/52.5)

Accessory
DU x 200

 

Tuesday 03/10/2017

MetCon
Burpee x 50
Box Jump x 50 (24/20)
Power Snatch x 50 (40/30)
Wall Ball x 50 (9/6)
Power Clean x 50 (50/35)
Sit up x 50
Dead Lift x 50 (60/40)
Burpee x 50

Accessory
ABC x 50

 

Wednesday 04/10/2017

Strength
A1. Skater Squat 2 x 6/6
B1. Dumbbell Reverse Lunges 4 x 10/10

MetCon
DB Snatch Left Hand x 21/15/9 (25/15)
Bar MU x 3
DB Snatch Right Hand x 21/15/9 (25/15)
Bar Mu x 3

Accessory
GHD Sit up 3 x 5-12
GHD Hip Extension 3 x 5-12

 

Thursday 05/10/2017

Strength
6 Rounds
Farmers Carry x 50m
Tyre Slams x 30

MetCon
In Teams of 2 AMRAP 16 Mins
Row x 20 Cal
Thruster x 10 (45/30)
Wall Walk x 5

Accessory
Plank Rotations 3 x 30s

 

Friday 06/10/2017

Strength
RDL 5 x 5

MetCon
5 Rounds
Rope Climb x 3
Ring Dip x 6
Burpee x 9
Rest x 60s

Accessory
Sled Push x 10

 

Saturday 07/10/2017

Strength
A1. Chin up 4 x 4-6
A2. 1 Arm Row 4 x 8-12

MetCon
Run x 1 Mile
C&J x 30 (60/40)
Run x 1 Mile