Monday
|
08/04/2019
|
|
|
| Strength |
|
| EMOM x 10 |
|
| Odd – Dip Support Hold x 20s |
|
| Even – Rope Pull up x 6-10 |
|
|
|
| MetCon |
|
| 15/12/9/6/3 |
|
| Thruster (45/30) |
|
| Sit up |
|
|
|
|
|
|
|
Tuesday
|
09/04/2019
|
|
|
| Strength |
|
| Work up to a Heavy Power Snatch + SB |
|
|
|
| MetCon |
|
| 30/20/10 |
|
| AKBS (28/20) |
|
| DU (x 3) |
|
| T2B |
|
|
|
|
|
|
|
Wednesday
|
10/04/2019
|
|
|
| Strength |
|
| 4 Rounds |
|
| Sandbag Squat x 8 |
|
|
|
| 4 Rounds |
|
| Sandbag Lunges x 6/6 |
|
|
|
| MetCon |
|
| Rope Climb x 3 |
|
| HS Walk x 200′ |
|
| Rope Climb x 3 |
|
| Run x 800m |
|
| Rope Climb x 3 |
|
|
|
|
|
|
|
Thursday
|
11/04/2019
|
|
|
| Skill |
|
|
|
| A1.Ring Push Downs 3 x 10 |
|
| A2. Parallette Tuck x ME |
|
|
|
| B1. Kipping Straight Arm High Pulls 6 x 3 |
|
|
|
| MetCon |
|
| 10,9,8…3,2,1 |
|
| HPC&J (52/35) |
|
| Ring Dip |
|
|
|
|
|
|
|
Friday
|
12/04/2019
|
|
|
| Strength |
|
| Establish 1RM Barbell TGU |
|
|
|
| MetCon |
|
|
|
| 21/15/9 |
|
| Dead Lift (120/80) |
|
| Box Jump (30/24) |
|
|
|
|
|
|
|
Saturday
|
13/04/2019
|
|
|
| MetCon |
|
| Teams of 3 |
|
|
|
| 3 Rounds |
|
| Sandbag Carry x 600m |
|
| DU x 200 |
|
| Farmers Carry x 600m |
|
|
|
| Rest x 3 Min |
|
|
|
| 2 Rounds |
|
| Box Jump Overs x 60 (24/20) |
|
| Dead Lift x 60 (100/65) |
|
|
|
| Rest x 3 min |
|
|
|
| ABC x 150 |
|
