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Monday 09/03/15

Warm-up: EMOM x 6

Dead Lift x 3

Row x 3

Push Press x 3

Good Morning x 3

Fitness

Strength:

Front Squat 5/3/1

Back Squat 3 x 10 + 2.5kg

MetCon: Climb the ladder as far as possible in 20 minutes (EMOM)

Box Jump x 5 (24/20)

KBS x 3,6,9,12…(28/20)

After Party: Banded GM x 50

Performance

Strength:

Front Squat 5/3/1

Back Squat 1 x 20

MetCon: Climb the ladder as far as possible in 20 minutes (EMOM)

Box Jump x 5 (24/20)

KBS x 3,6,9,12…(32/24)

After Party: Banded GM x 50

 

Tuesday 10/03/15

Warm-up: 2 Rounds

Run x 200m

KB WBS x 15

Fitness

Skill: EMOM x 15

Rope Climb

Head Stand

Hollow Hold x 30-45s

MetCon: AMRAP x 9 Min

STOH x 9 (80% OHP)

OB Burpee x 9

Sit up x 9

AMRAP x 3 Min

Max Unbroken DU

After Party:  Couch Stretch x 2 Min E/L

Performance

Skill: EMOM x 15

Rope Climb

Head Stand

Hollow Hold x 30-45s

MetCon: AMRAP x 9 Min

STOH x 9 (80% OHP)

OB Burpee x 9

Sit up x 9

AMRAP x 3 Min

Max Unbroken DU

After Party:  Couch Stretch x 2 Min E/L

 

Wednesday 11/03/15

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 BB Row 5 x 6-8

A2 Push up 5 x ME

MetCon: 10 Rounds

HSPU x 3

Goblet Squat x 5 (28/20)

After Party: Max Plank Hold

Performance

A1 BB Row 5 x 6-8

A2 Ring Dip 5 x ME

MetCon:

MetCon: 10 Rounds

HSPU x 3

Goblet Squat x 5 (32/24)

After Party:  Max Plank

 

Thursday 12/03/15

Warm-up:

2 Rounds

X Band Walk x 12 E/S

Scap Push x 6

Scap Pull x 6

Plank x 45s

Fitness

Strength:

A1 Dead Lift 8/6/3

A2 Face Pulls 3 x 15

MetCon:

Row x 500m

Pull up x 20

Run x 400m

Ring Row x 30

Run x 200m

KBS x 40 (28/20)

Run x 50m

Burpee x 10

After Party: Double KBS x 50

Performance:

In 15 minutes find max for

Snatch

MetCon:

Row x 500m

Pull up x 20

Run x 400m

Ring Row x 30

Run x 200m

KBS x 40 (28/20)

Run x 50m

Burpee x 10

After Party: Double KBS x 50

 

Friday 13/03/15

Warm-up: EMOM x 6

SGDL x 1
Muscle Snatch x 2
Hang Power Snatch x 3

Fitness

Strength:

A1 OHP 5/3/1

A2 1 Arm Row 3 x 8

MetCon: In Teams of 2 Complete (each)

21/15/9

Front Squat (70/45)

T2B

After Party: BU TGU

Performance

Strength:

A1 OHP 5/3/1

A2 1 Arm Row 3 x 8

MetCon: In Teams of 2 Complete (each)

21/15/9

Front Squat (70/45)

T2B

After Party: BU TGU

 

Saturday 14/03/15

11:00 – Open Gym

12:00 – 15.3

 

fitness