Monday
|
04/03/2019
|
|
|
| Strength |
|
| A1. Hip Thrusts 3 x 12 |
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| B1. Box Squats 3 x 6 |
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| MetCon |
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| 4 Rounds |
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| DB Hang Clean + Jerk x 20 (22.5/15) |
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| Bar Muscle Up x 6 |
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Tuesday
|
05/03/2019
|
|
|
| MetCon |
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| 1 Min on/1 Min off |
|
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| Burpee OB x 4/3 |
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| HP Snatch (52/35) x Max for 75 Total Reps |
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Wednesday
|
06/03/2019
|
|
|
| MetCon |
|
| EMOM x 12 |
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| Odd – Row x 12 Cals |
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| Even – Burpee x 12 |
|
|
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| Rest x 6 Min |
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|
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| 3 Rounds |
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| Kettle Bell Swing x 20 (28/20) |
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| OHS x 15 (45/30) |
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| T2B x 10 |
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Thursday
|
07/03/2019
|
|
|
| Strength |
|
| EMOM x 12 |
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| Push Press x 1 |
|
|
|
| MetCon |
|
| Dead Lift x 60 (45/30) |
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| Power Clean x 45 |
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| Front Rack Lunges x 30/30 |
|
|
|
| or |
|
| Easy 3km Row |
|
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|
|
|
|
|
Friday
|
08/03/2019
|
|
|
| AM |
|
| 19.2 |
|
|
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| PM |
|
| 19.3 |
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Saturday
|
09/03/2019
|
|
|
| MetCon |
|
| Every 4 Minutes x 4 |
|
|
|
| Run x 400m |
|
| Rope Climb x 3 (1st Legless) |
|
|
|
| Rest x 10 Minutes |
|
|
|
| In Teams of 3 |
|
| Max 150m Farmers Carry(BW) in 20 Minutes |
|
