Monday 06/10/14

Warm-up: EMOM x 6

Dead Lift x 3

Row x 3

HPC x 3

Front Squat x 3

Strength:

A1 Dead Lift

A2 Face Pulls x 15

MetCon: AMRAP x 8 min

KBS x 8 (28/20)

Push up x 8

Box Jump x 8 (24/20)

 

Tuesday 07/10/14

Warm-up: EMOM x 6

HPC x 3

Push Press x 3

Push Jerk x 3

Strength:

A1 OHP

A2 Pull up x 8-12

OR

A1 Floor Press

A2 Banded Triceps Extensions

MetCon: 4 Rounds FT

Sandbag GTS x 20 (Alt) (20/15)

Sandbag Zercher Lunges x 20 (Alt) (20/15)

 

Wednesday 08/10/14

Warm-up:  2 Rounds

Wall Ball Sub x 15

Wall Ball Passes x 15

Skill: EMOM x 18

Pistol Squat x 3-5 (Alt)

Hanging Hollow & C x 15

Plank Rotations x 40s

MetCon:

AMRAP x 4 min

Thrusters x 12 (40/25)

Burpee x 6

Rest x 3 Min

AMRAP x 4 Min

Wall Ball x 12 (9/6)

T2B x 6

Rest x 3 Min

AMRAP x 4 Min

HPC x 12

Sit up x 6

 

Thursday 09/10/14

Warm-up: EMOM x 6

Power Snatch x 2

Snatch Balance x 2

OHS x 2

Strength:

A1 Front Squat

A2 Chin up x 8-12

MetCon: In teams of 2 Complete AMRAP x 20 min

DU x 30

HSPU x 6

Ring Row x 12

 

Friday 10/10/14

Warm-up: EMOM x 6

Power Clean x 2

Hang Clean x 2

Front Squat x 2

Jerk Dip x 1

Strength:

A1 Jammer Row 4 x 8

A2 Pallof Press 4 x 15 (3s hold)

MetCon: 3 Rounds FT

Dead Lift x 10 (80/60)

KBS x 15 (28/20)

Pull up x 20

 

Saturday 11/10/14

12:00 Running Workshop