Monday
|
11/03/2019
|
|
|
| MetCon |
|
| 1 Min on/1 Min off |
|
|
|
| T2B x 5/4 |
|
| Thruster (45/30) x Max for 75 Total Reps |
|
|
|
|
|
|
|
Tuesday
|
12/03/2019
|
|
|
| Strength |
|
| A1. Hip Thrusts 3 x 12 |
|
|
|
| B1. Box Squats 3 x 6 |
|
|
|
| MetCon |
|
| Row x 750m |
|
| C2B x 30 |
|
| Burpee x 30 |
|
|
|
|
|
|
|
Wednesday
|
13/03/2019
|
|
|
| MetCon |
|
| EMOM x 12 |
|
| Odd – HSPU x 3-8 |
|
| Even – Ring MU x 1-6 |
|
|
|
| Rest x 6 Minutes |
|
|
|
| 3 rounds (NFT) |
|
| Hang Clean x 6 (75/50) |
|
| SandBag Carry x 120′ |
|
|
|
|
|
|
|
Thursday
|
14/03/2019
|
|
|
| Strength |
|
| 15 Minutes to establish 2RM Power Clean |
|
|
|
| 30/20/10 |
|
| DB Snatch (22.5/15) |
|
| Sit up |
|
| Air Squat |
|
|
|
|
|
|
|
Friday
|
15/03/2019
|
|
|
| AM |
|
| 19.3 |
|
|
|
| PM |
|
| 19.4 |
|
|
|
|
|
|
|
Saturday
|
16/03/2019
|
|
|
| Strength |
|
| 12 Minutes to find a heavy |
|
| Power Snatch + Hang Snatch |
|
|
|
| MetCon |
|
| 3 Rounds |
|
| Run x 400m |
|
| KBS x 25 (28/20) |
|
| Sit up x 25 |
|
