Monday 13/10/14

Warm-up: 2 Rounds

BU Carry x 20m

Abmat MedBall Pass x 12

Skill: EMOM x 18

MU x 2/3

T2B x 6

Hollow Hold x 40s

MetCon: AMRAP 12 Min

1 Arm KB Thruster x 8 (24/16)

KBS x 16 (24/16)

Every Minute perform 2 Down/Ups

 

Tuesday 14/10/14

Warm-up: EMOM x 6

HPC x 3

Push Press x 3

Push Jerk x 3

Strength:

A1 BB Row 5 x 6-8

A2 Ring Dips/Push up

MetCon: EMOM x 20 (Alt)

Back Squat x 5 @ 75%

Ring Row x 6

 

Wednesday 15/10/14

Warm-up: EMOM x 6

Power Snatch x 2

Snatch Balance x 2

OHS x 2

Strength:

A1 Landmine Press 4 x 8

A2 Back Extensions x 15

MetCon: 3 Rounds For Total Reps (15s transition time)

Wall Ball x 60s (9/6)

Dad Lift x 60s (50/35)

Box Jump x 60s (24/20)

STOH x 60s (50/35)

Kcal Row x 60s

 

Thursday 16/10/14

Warm-up: EMOM x 6

Power Clean x 2

Hang Clean x 2

Front Squat x 2

Jerk Dip x 1

Strength:

A1 Dead Lift

A2 Face Pull x 15

MetCon: AMRAP x 10 Min

C2B Pull up x 9

Burpee x 9

 

Friday 17/10/14

Warm-up: EMOM x 6

Dead Lift x 3

Row x 3

HPC x 3

Front Squat x 3

Strength:

A1 Front Squat

A2 Chin up x 8-12

MetCon: 12/9/6/3 (80% OHP)

Lunges

STOH