Monday 11/08/14

Warm-up: Dead Lift

Strength:

1A Dead Lift

1B Banded Pullaparts x 15

MetCon: For Time

5 Rounds of Cindy

Run x 50m

3 Rounds of Cindy

Run x 200m

2 Rounds of Cindy

Run x 400m

 

Tuesday 12/08/14

Warm-up: Complex A x 3

Strength:

1A RFESS 4 x 6

1B Pass Through x 15

MetCon: In Teams of 2 Complete 16 Rounds of

Farmers Carry x 50m (BW)

Burpee x 10

 

Wednesday 13/08/14

Warm-up: Complex D x 3

Strength:

1A Barbell Row 5 x 5

1B Push-up/Ring Dip

Met-Con: AMRAP 8 Min

Power Clean x 4 (70/50)

T2B x 4

 

Thursday 14/08/14

Warm-up: Complex E x 3

Strength: EMOM x 16 min

KB PP x 8

Rope Climb x 2

Met-Con: AMRAP 10 Min

Wall Ball x 12 (9/6)

KBS x 24 (28/20)

 

Friday 15/08/14

Warm-up: 2 rounds of

Bear Crawl

Inch worm

Skill: EMOM x 18 Min

HSPU x 3

HH x 30s

T2B x 5

Met-Con: 7 Rounds, New Round Starts Every 3 min

Rope Climb x 2

Back Squat x 6 (40/25)

DU x 25

 

Saturday 16/08/14

11:00 Running Workshop