Monday 09/10/2017

Strength
A1. Pull up 6 x 3-6
A2. Banded Horizontal Row 3 x 8-12

MetCon
KB Snatch x 50/40/30 (24/16)
Rope Climb x 5/4/3

Accessory
Plank Rotations 3 x 30s

 

Tuesday 10/10/2017

Strength
Establish 1RM Front Squat

MetCon
Push Press x 21/15/9 (50/35)
DU x 60
T2B x 21/15/9

Accessory
ABC x 50

 

Wednesday 11/10/2017

Strength
Strict Press 5,5,5,5
Push Press 5,5,5,5

MetCon
AMRAP x 10
Burpee Box Jump x 3,6,9,12…
Dead Lift x 3,6,9,12… (100/65)

Accessory
DU x 200

 

Thursday 12/10/2017

Strength
In 15 Minutes, work up to a heavy
Power Clean + Hang Clean + Dip Drive

MetCon
HSPU x 15/12/9/6/3
Muscle Up x 3

Accessory
GHD Sit up 3 x 5-12
GHD Hip Extension 3 x 5-12

 

Friday 13/10/2017

Strength
6 Rounds
Farmers Carry x 50m
DB Bench x 10

MetCon
AMRAP x 15
KBS x 15
Plate Burpee x 5
OH Alternating Lunge x 10/10 (15/10)

 

Saturday 14/10/2017

Annual Inhouse Mixed Pairs Competition