Monday 08/01/2018

Skill
Handstand Push Up

MetCon
4 Rounds
American KBS x 22 (24/16)
Wall Ball x 12 (9/6)
Rope Climb x 2

Accessory
Bretzel Stretch x 10 breaths e/s

 

Tuesday 09/01/2018

Strength
DB Box Step Downs 4 x 6 E/S

MetCon
“12.1”
AMRAP x 17
Burpee x 40
Snatch x 30 (35/20)
Burpee x 30
Snatch x 30 (60/35)
Burpee x 20
Snatch x 30 (75/45)
Burpee x 10
ME Snatch (95/50)

Accessory
Couch Stretch x 2 min e/s

 

Wednesday 10/01/2018

Strength
A1. 1 Arm DB Row x 8,8,8,ME
A2. Banded Straight Arm Push x 15,15,15

MetCon
In Teams of 3 AMRAP x 16 Min
Cal Row x 39
Thruster x 39 (52.5/35)
T2B x 39

Accessory
Box Extensions 3 x 12-15

 

Thursday 11/01/2018

Strength
12 Minutes to work up to a heavy
PC + HPC + HC + 3 Front Squat
Then
Clean Pulls 3 x 3 @ 110% of above

MetCon
21/15/9
Dead lift (85/55)
Burpee OB

Accessory
20s on/10s off x 8 (x 4 each)
Hollow Hold/Arch Hold

 

Friday 12/01/2018

Strength
A1. DB Bench Press 2 x 8-12, 1 x ME
B1. Half Kneeling Landmine Press 3 x 10 E/S
C1. Rear Delt Plate Flys 2 x 10, 1 x ME

MetCon
Box Jump x 60 (24/20)
Hang Power Clean x 50 (40/30)
Push Press x 40 (40/30)
ABC x 30

Accessory
Upright Calf Stretch x 2 Min each position, each side

 

Saturday 13/01/2018

Strength
Every 3 Minutes x 9
– Farmers Carry x 100m (BW)
– Sled Push x 50m (BW)
– OH Keg Carry x 50m

MetCon
AMRAP x 10 Min
DU x 40
Strict chin up x 8

Accessory
Lat Stretch x 2 min e/s