Monday 11/05/15
Pre Drinks:
Scap Pull 2 x 12
Scap Row 2 x 12
KB Arm Bar 2 x 6 E/S
Warm-up:
EMOM x 6
SGDL x 2
Muscle Snatch x 2
High Hang Snatch x 1
Low Hang Snatch x 1
Snatch x 1
Fitness
Strength:
Clean Pull 6 x 2
Power Clean + Split Jerk 4 x 2 + 1
Met Con: AMRAP 14 Mins
Front Rack Lunge x 12 (OHP x 80%)
STOH x 9
OB Burpe x 6
Performance
Strength:
In 15 Minutes fin Max for
Clean + Push Press + Push Jerk
Met Con: AMRAP 14 Mins
Front Rack Lunge x 12 (OHP x 80%)
STOH x 9
OB Burpe x 6
After Party:
ME L Hang
ME Hollow Hold
Tuesday 12/05/15
Pre Drinks:
Pull aparts 2 x 15
X Band Walks 2 x 12
1 Arm Scap Row 2 x 8
Warm up:
2 Rounds
Bear Crawl x 20m
Wall Ball Passes x 10
Fitness
Strength:
A1 BarBell Row 5 x 6-8
A2 Push up 5 x ME
MetCon:
Run x 400m
DU x 100, 80, 60, 40, 20
KBS x 50, 40, 30, 20, 10 (28/20)
Run x 400m
Performance
Strength:
A1 DB Row 5 x 10-12
A2 Ring Dip 5 x 4-6 (Add weight if necessary)
MetCon:
Run x 400m
DU x 100, 80, 60, 40, 20
KBS x 50, 40, 30, 20, 10 (32/24)
Run x 400m
After Party: Banded GM x 50
Wednesday 13/05/15
Pre Drinks: 2 rounds
Pull aparts x 15
X band Walks x 12
1 Arm Scap Row x 8 E/S
Warm-up:
Dead Lift x 3
Row x 3
HPC x 3
Push Press x 3
GM x 3
Fitness
Strength:
A1 OHP
A2 DB Row 3 x 8
MetCon: AMRAP x 12 Mins
Farmers Carry x 50m (BW)
Pull up x 20
Sit up x 30
Performance
Strength:
A1 OHP
A2 Chin up 3 x 4-6 (Add weight)
MetCon: AMRAP x 12 Mins
Farmers Carry x 50m (BW)
C2B Pull up x 20
Sit up x 30
After Party:
Couch Stretch x 2 Min E/L
Thursday 14/05/15
Pre Drinks: 2 Rounds
Face Pulls x 15
Cook Hip Lift x 12
Straight Arm Pull Down x 8
Warm-up:
Dead Lift x 3
Row x 3
HPC x 3
Front Squat x 3
Back Squat x 3
Fitness
Strength:
A1 Front Squat
B1 Back Squat 3 x 10
Met Con: 3 Rounds
Push up x 30
Wall Ball x 30
KBS x 30 (28/20)
Performance
Strength:
A1 Front Squat
B1 Back Squat 1 x 20
Met Con: 3 Rounds
Ring Dip x 15
Wall Ball x 30 (9/6)
KBS x 30 (32/24)
After Party:
Bar Hang x 2 mins
Friday 15/05/15
Pre Drinks:
Pull aparts 2 x 15
X Band Walks 2 x 12
1 Arm Scap Row 2 x 8
Warm up:
EMOM x 5
OHP x 5
Push Press x 4
Push Jerk x 3
Split Jerk x 2
Fitness
Skill:
Hand Stand
Met Con: 21/15/9
GTOH (60/40)
Box Jump (24/20)
Performance
Skill:
Hand Stand Walk
Met Con: 21/15/9
GTOH (60/40)
Box Jump (24/20)
After Party: Plank Hold x 2 min
Saturday 16/05/15
11:00 – Mobility
12:00 – Olympic Lifting
13:30 – Open gym