Monday 06/01/14

Skill: Hand Stand

Stregnth:HBBS

3,3,3 @ 80%

2,2,2 @85%

MetCon: AMRAP 12 mins

KB Swing x 15 (24/16)

Push up x 10

Pull up x 5

 

Tuesday 07/01/14

Skill: Clean

MetCon: 6 Rounds for time

GTOH x 3 (90% OHP)

Dead Lift x 12

 

Finisher: 3 rounds

Plank Hold x 90s/Rest 120s

 

Wednesday 08/01/14

Skill: TGU

Strength: OHP/PP

4×6 @ 70%

MetCon: AMRAP 8 min

Burpee x 1 (+1)

Sit-up x 10

 

Thursday 09/01/14

Strength: Dead Lift 2,2,1,1,1 @ 90%

Skill: L-Hold/Hollow Hold

MetCon: For Time

Goblet Squat x 20

KB Swing x 20

Goblet Squat x 15

KB Swing x 25

Goblet Squat x 10

KB Swing x 30

Goblet Squat x 5

KB Swing x 35

 

Friday 10/01/14

Skill: KB Snatch

Strength: Dips 4×6

MetCon: 4 Rounds for time

Tyre Slams x 20

Pull up x 10

Tyre Slam x 20

T2B x 10

 

Saturday 11/01/14

Free Intro: 10:00

Open Gym: 11:00 – 13:00