Monday 09/02/15
Warm-up: EMOM x 6
Clean Dead Lift
Muscle Clean
HPC
Hang Clean
Clean
Fitness
Strength:
A1 BB Row 5 x 6-8
A2 Push up 5 x ME
MetCon: EMOM x 15
GTOH x 1 (+1) (80% OHP)
Push up x 2 (+1)
Sit up x 3 (+1)
After Party: Banded GM x 50
Performance
Strength:
A1 BB Row 5 x 6-8
A2 Ring Dip 5 x ME
MetCon: EMOM x 15
GTOH x 1 (+1) (80% OHP)
Push up x 2 (+1)
Sit up x 3 (+1)
After Party: Banded GM x 50
Tuesday 10/02/15
Warm-up: EMOM x 6
Dead Lift x 3
Row x 3
Push Press x 3
Good Morning x 3
Fitness
Strength:
A1 OHP 5/3/1
A2 1 Arm Row 3 x 8
MetCon: AMRAP x 13 Min
Pull up x 3
HPC x 6 (50% Clean)
Front Squat x 9
After Party: 3 Minutes Handstand Practice
Performance
Strength:
A1 OHP 5/3/1
A2 1 Arm Row 3 x 8
MetCon: AMRAP x 13 Min
MU x 1
HPC x 6 (50% Clean)
Front Squat x 9
After Party: 3 Minutes Handstand Walk Practice
Wednesday 11/02/15
Warm-up: EMOM x 6
Power clean x 1
Jerk Dip x 1
Push Press x 1
Push Jerk x 1
Split Jerk x 1
Fitness
Strength:
A1 Dead Lift 8/6/3
A2 Face Pulls 3 x 15
MetCon: AMRAP 6 Min
Push Press x 6 (80% OHP)
Push up x 6
Box Jump x 6 (24/20)
Rest x 3 Min
AMRAP 6 Min
Push Press x 6
Push up x 6
Box Jump x 6
After Party: Max Plank Hold
Performance
Strength: In 15 minutes, find max for:
Hang High Pull
Hang Power Snatch
Hang Snatch
MetCon: AMRAP 6 Min
Push Press x 6 (80% OHP)
Push up x 6
Box Jump x 6 (24/20)
Rest x 3 Min
AMRAP 6 Min
Push Press x 6
Push up x 6
Box Jump x 6
After Party: Max Plank
Thursday 12/02/15
Warm-up:
2 Rounds
X Band Walk x 12 E/S
Scap Push x 6
Scap Pull x 6
Plank x 45s
Fitness
Skill:
EMOM x 18
Handstand Nose & Toes x 30-45s
H&C x 15
Scap Pull Downs x 8
MetCon: In Teams of 2, AMRAP 18 Mins (Hammer must not touch the ground)
Tyre Slams x 20
DB Snatch x 12 (25/15)
After Party: KBS x 50
Performance
Skill:
EMOM x 18
Handstand Walk x 45s
Bar MU x 2
Scap Pull Downs x 8
MetCon: In Teams of 2, AMRAP 18 Mins (Hammer must not touch the ground)
Tyre Slams x 20
DB Snatch x 12 (25/15)
After Party: KBS x 50
Friday 13/02/15
Warm-up: EMOM x 6
SGDL x 1
Muscle Snatch x 2
Hang Power Snatch x 3
Fitness
Strength:
Front Squat 5/3/1
Back Squat 3 x 10 + 2.5kg
MetCon: 6 Rounds
HSPU x 6
Dead Lift x 6 (50% Dead Lift)
KBS x 12 (28/20)
After Party: DU x 150
Performance
Strength:
Front Squat 5/3/1
Back Squat 1 x 20
MetCon: 6 Rounds
HSPU x 6
Dead Lift x 6 (50% Dead Lift)
KBS x 12 (32/20)
After Party: DU x 150
Saturday 14/02/15
11:00 – 11:45 Mobility
12:00 – 13:30 Olympic Lifting