Monday 15/09/14

Warm-up: A

Strength:

A1 Back Squat

A2 Personal Mobility x 2min

MetCon: AMRAP 8 min

Wall Ball Carry x 50m

Thrusters x 9 (40/27.5)

Burpee x 9

 

Tuesday 16/09/14

Warm up: 2 Rounds

Wall Ball Sit up x 10

Wall Ball Subs x 10

Skill: EMOM x 18

HSPU x 3-5

T2B x 5-7

Plank Rotation x 40s

MetCon: 15/12/9/6/3

Pull up

Dead Lift (60%)

 

Wednesday 17/09/14

Warm up: D

Strength:

A1 Landmine Press 4 x 6-8

A2 Back Extensions x 15

MetCon:

AMRAP 6 Min

T2B x 7

HR Push up x 7

Rest x 2 Min

AMRAP x 6 Min

KBS x 14 (28/20)

Sit up x 14

 

Thursday 18/09/14

Warm up: B

Strength:

A1 Dead Lift

A2 Face Pulls x 15

MetCon: 2 Rounds

GTOH x 30 (45/30)

Pull up x 30

Run x 400m

 

Friday 19/09/14

Warm up: C

Strength:

A1 BB Row 5 x 6-8

A2 Dips/Push up

MetCon: For Time

KBS x 60 (28/20)

Front Squats x 50 (40/25)

Burpee x 40

STOH x 30 (40/25)

Sit up x 20

Chin up x 10

 

Saturday 20/09/14

11:00 Mobility with Lucas (Last Class)

12:00 F**k off Lucas WOD