Tuesday 07/04/15
Pre Drinks:
Pull aparts 2 x 15
X Band Walks 2 x 12
1 Arm Scap Row 2 x 8
Warm-up:
EMOM x6
KBS x3
KB Clean x3
KB Push Press x3
KB Snatch x3
Fitness
Strength:
A1 Front Squat
B1 Back Squat 3 x 10 (60%)
Met Con:
Buy in: Run x 400m
3 Rounds
Jumping Pull up x8
Push Press x 5 (100% OHP)
3 Rounds
T2B x8
KBS x 15 (28/20)
Buy out: Run x 400m
Performance
Strength:
A1 Front Squat
B1 Back Squat 1 x 20
Met Con:
Buy in: Run x 400m
3 Rounds
C2B x8
HSPU x 5
3 Rounds
T2B x8
KBS x 15 (32/24)
Buy out: Run x 400m
After Party:
3 Min Wall Squat
Tuesday 08/04/15
Pre Drinks:
Face Pulls 2 x 15
Cook Hip Lift 2 x 12
Straight Arm Pull Down 2 x 8
Warm up:
EMOM x 6
SGDL x 2
Muscle Snatch x 2
High Hang Snatch x 1
Low Hang Snatch x 1
Snatch x 1
Fitness
Strength:
Snatch Pull 6 x 2
Power Snatch 4 x 2
Met Con:
In Teams of 2 Complete 16 Total rounds
DB Snatch x 12 E/A (25/20)
DB Carry x 50m
DU x 25
Performance
Strength:
In 15 Minutes fin Max for
3 Position Snatch
MetCon:
In Teams of 2 Complete 16 Total rounds
DB Snatch x 12 E/A (25/20)
DB Carry x 50m
DU x 25
After Party:
Banded GM x 50
After Party:
Accumulate 2 mins bar hang
Thursday 09/05/15
Pre Drinks: 2 rounds
Pull aparts x 15
X band Walks x 12
1 Arm Scap Row x 8 E/S
Warm-up:
Dead Lift x 3
Row x 3
HPC x 3
Push Press x 3
GM x 3
Fitness
Strength:
A1 OHP
A2 DB Row 3 x 8
MetCon: 10 Minutes to climb the ladder
Jumping Pull up x 8
Back Squat x 2 +2 (60/40)
Performance
Strength:
A1 OHP
A2 Chin up 3 x 4-6 (Add weight if necessary)
MetCon: 10 Minutes to climb the ladder
MU x 1
Back Squat x 2 +2 (60/40)
After Party:
Couch Stretch x 2 Min E/L
Friday 10/04/15
Pre Drinks:
Scap Pull 2 x 12
Scap Row 2 x 12
KB Arm Bar 2 x 6 E/S
Warm up: 2 Rounds
Run x 200m
KB Wall Ball Sub x 10
Fitness
Strength:
A1 BarBell Row 5 x 6-8
A2 Push up 5 x ME
MetCon: 4 Rounds
Thrusters x 15 (45/30)
KBS x 20
Sit-up x 25
Performance
Strength:
A1 DB Row 5 x 10-12
A2 Ring Dip 5 x 4-6 (Add weight if necessary)
MetCon: 4 Rounds
Thrusters x 15 (45/30)
KBS x 20
Sit-up x 25
After Party:
Palof Press 2 x 15 E/S
Saturday 11/04/15
11:00 – 11:45 Mobility
12:00 – 13:30 Olympic Lifting
13:30 – 14:00 Open Gym