Week Beginning 06/02/2017

Monday 06/02/2017

Strength
Back Squat 5 x 5

MetCon
AMRAP x 8 Mins
Power Snatch x 2/4/6/8 (50/35)
Pull up x 5

Tuesday 07/02/2017

Strength
A1. 1 Arm Row 4 x 8-12
A2. Seated Pull-down 4 x 12-15

MetCon
EMOM x 24
– Power Clean x 6 & DU x 20
– Burpee OB x 6
– Wall Walk x 2-3
– Side Plank x 40s

Wednesday 08/02/2017

Gymnastics/Connectivity
Every 2 Mins x 4
FG Pull up x 2
Strict MU x 1
MU x 2
Dip x 2

Strength
A1 RDL 3 x 8
A2 Chin up 3 x 8-10

MetCon
AMRAP x 10 Mins
Wall Ball x 20 (9/6)
GTOH x 25 (40/30)
DU x 30

Thursday 09/02/2017

MetCon
“14.4”
Row x 60 cal
T2B x 50
WB x 40 (9/6)
Clean x 30 (61/43)
MU x 20

Strength
Power Clean + Hang Clean + Jerk
Find a Heavy Single for the complex

Friday 10/02/2017

Gymnastics/Connectivity
Plank with plate transfer
3 x 6 @ 2 x 2.5kg

Strength
A1. Push Press 3 x 3
A2. Pull up 3 x 2-3

MetCon
4 Rounds
OHS x 15 (45/30)
DU x 60

Saturday 11/02/2017

MetCon
In Teams of 2
AMRAP x 35 Mins
Partner A Runs 400m, Partner B does AMRAP HPC (60/40) then switch
Then
Partner A Runs 400m, Partner B does AMRAP Front Squat (60/40) then switch
Then
Partner A Runs 400m, Partner B does AMRAP DU then switch
Then
Partner A Runs 400m, Partner B does AMRAP Burpee then switch