| Monday |
10/06/2019 |
|
|
| Strength |
|
| EMOM x 10 |
|
| Odd – HS Hold x 30s |
|
| L-Sit x ME |
|
|
|
| MetCon |
|
| 4 Rounds |
|
| Run x 400m |
|
| T2B x 15 |
|
|
|
|
|
|
|
| Tuesday |
11/06/2019 |
|
|
| MetCon |
|
| 9/6/3 |
|
| Dead Lift (140/90) |
|
| Rope Climb |
|
|
|
|
|
|
|
| Wednesday |
12/06/2019 |
|
|
| Strength |
|
| 12 minutes to work up to a heavy |
|
| Power Snatch + Hang Snatch |
|
| Then |
|
| EMOM x 6 |
|
| 1 Snatch at 85% of above |
|
|
|
| MetCon |
|
| Power Clean x 50 |
|
| Push Jerk x 40 |
|
| Front Squat x 30 |
|
| Power Snatch x 20 |
|
| OHS x 10 |
|
|
|
|
|
|
|
| Thursday |
13/06/2019 |
|
|
| Strength |
|
| A1. Back Squat 3 x 12 |
|
| B1. Front Squat 4 x 6/5/4/3 |
|
|
|
| MetCon |
|
| AMRAP x 9 min |
|
| HSPU x 9 |
|
| Box Jump x 12 (24/20) |
|
|
|
|
|
|
|
| Friday |
14/06/2019 |
|
|
| MetCon |
|
|
|
| EMOM x 12 |
|
| Odd – DU x 50 |
|
| Even – Row x 15/12 Cal |
|
|
|
| Rest x 6 Min |
|
|
|
| 21/15/9 |
|
| Box Step Over (22.5/15) |
|
| Double DB Hang Clean (22.5/15) |
|
|
|
|
|
|
|
| Saturday |
15/06/2019 |
|
|
|
|
| Birthday MetCon |
 |
|
|
| Pullup x 12 |
|
| Thruster x 12 |
|
| Push up x 12 |
|
| Thruster x 12 |
|
| Burpee x 12 |
|
| Thruster x 12 |
|
| T2B x 12 |
|
| Thruster x 12 |
|
| Box Jump x 12 |
|
| Thruster x 12 |
|
| Wall Ball x 12 |
|
| Thruster x 12 |
|
