Monday 04/11/13

Skill: OHS

Strength: HBBS

3,3,3 @ 80%

2,2,2 @ 85%

MetCon: 5 Rounds For Time

Pull-up x 5

Wall Ball x 10 (8/6)

Kb Swing x 15 (24/16)

 

Tuesday 05/11/13

Skill: DU

Strength: OHP/PP/J

2,2,1,1,1 @ 90%

MetCon: AMRAP 9 mins

Front Squat x 6 (60/50)

Over Bar Burpee x 6

 

Wednesday 06/11/13

Skill: BU C&P

Strength: HSPU

MetCon: 4 Rounds For Time

KB Snatch x 6

OHWL x 6

Down Up TGU x 1

 

Thursday 07/11/13

Skill: Pull up

Strength: C&J

MetCon:

Air Squat x 15

KB Swing x 15 (24/16)

Push up x 15

Goblet Squat x 12 (24/16)

Dead Lift x 12 (60/50)

HR Push up x 12

Box Jump x 9 (24/20)

Clean x 9 (60/50)

Burpee x 9

 

Friday 08/11/13

Strength: Dead Lift

2,2,1,1,1 @ 90%

MetCon: AMRAP 12 Mins

Farmers Carry (Bodyweight) x 20m

Tyre slams x 20

Sit up x 12

 

Saturday 09/11/13

10:00 – Free Intro

11:00 – Open Gym

12:00 – Handstand Clinic