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Monday 15/06/15

Warm-up: 3 Rounds

Bear Crawl x 20m

Straight Arm Pull Down x 8

Scap Pull x 8

 

Skill:

Alternate EMOM x 16

Hand Stand walk

T2B x 4-6

 

MetCon: 21/15/9

Clean (60/45)

Ring Dip

 

After Party:

Wall Ball x 50

 

Tuesday 16/06/15

Warm-up: 3 Rounds

X Band Walks x 8 E/S

BU KB Press x 8 E/S

 

Skill:

Alternate EMOM x 16

Hand Stand walk

Kipping Pull up x 4-6 (Bar MU x 1-2)

 

 

MetCon:

Row x 500m (Row time = Work time = Rest time)

Rest

AMRAP Burpees

Rest

AMRAP KBS (28/20)

Rest

AMRAP Bar MU

 

After Party:

TGU x 3 E/S

 

Wednesday 17/06/15

Warm-up: 3 Rounds

Plank rotations (20 s each position)

 

Skill:

Alternate EMOM x 16

Hand Stand walk

DU x ME

 

 

MetCon: AMRAP x 20 Mins

Pull up x 5

Push up x 10

Air Squat x 15

 

After Party: Bar Hang x 3 Min

 

Thursday 18/06/15

Warm-up: 3 Rounds

Run x 200m

Scap Push x 8

Scap Pull x 8

Donkey Kicks x 8 E/S

 

Skill:

Alternate EMOM x 16

Hand Stand walk

MU x 2

 

 

MetCon:

Run 6 x 400m

Rest = 2 Min

 

After Party: 4 x 20s Hollow & Arch

 

Friday 19/06/15

Warm-up: 3 Rounds

Rope Climb x 1

KB WBS x 12

 

Skill:

Alternate EMOM x 16

Hand Stand walk

KB Snatch x 6-8

 

 

MetCon: 3 Rounds

Run x 400m

KBS x 21 (24/16)

Pull up x 12

 

After Party:

Couch Stretch x 2 min E/L

 

Saturday 20/06/15

11:00 – Mobility

12:00- Olympic Lifting

13:30 – Open Gym