Monday 03/11/14

Warm-up: EMOM x6

Power Clean

Hang Clean

Front Squat

Thruster

Strength:

A1 Back Squat

A2 Chin up 3 x 6-8

MetCon: Partner Fran

 

Tuesday 04/11/14

Warm-up: 2 Rounds

Bear Crawl x 20m

KB Wall Ball Subs x 20

Strength:

A1 OHP

A2 Weighted Pull up x 8-12

MetCon: For Time

Row x 500m

KBS x 50 (28/20)

Lunges x 40

Kettle Bell Snatch x 30

Goblet Squat x 20

TGU x 10

 

Wednesday 05/11/14

Warm-up: EMOM x 6

Dead Lift x 3

Row x 3

HPC x 3

Skill: EMOM x 18 Alternate

MU x 2

HSPU x 6

HH x 45s

MetCon: 15/12/9/6/3

Box Jump (24/20)

Wall Ball (9/6)

Dead Lift (100/75)

 

Thursday 06/11/14

Warm-up: 2 rounds

KBS x 20

Leg Lowering x 10 e/s

Strength:

A1 Dead Lift

A2 Face Pulls x 15

MetCon:AMRAP 15 Min

ME Lunges (50/35)

ME Ring Rows

 

Friday 07/11/14

Warm-up: EMOM x 6

PC x 2

HC x 2

FS x 2

JD x 1

Strength:

A1 Jammer Row 4 x 8

A2 Pallof Press 4 x 15

MetCon: 9/6/3

Back Squat (85% Push Press Max)

Burpee

Pull up