Monday 16/02/15
Warm-up:
EMOM x 6
Clean Dead Lift
Muscle Clean
HPC
Hang Clean
Clean
Fitness
Strength:
A1 Dead Lift 8/6/3
A2 Face Pulls 3 x 15
MetCon: AMRAP 14 Min
Burpee x 10
Rest x 30s
Wall Ball x 20 (9/6)
Rest x 30s
After Party: 3 Minutes DU attempts
Performance
Strength:
15 Minutes to find max
Clean + Front Squat + Push Jerk
MetCon: AMRAP 14 Min
Burpee x 10
Rest x 30s
Wall Ball x 20 (9/6)
Rest x 30s
After Party: DU x 150
Tuesday 17/02/15
Warm-up: 2 Rounds
Scap Pull x 6-10
Scap Push x 6-10
KB WBS x 15
Fitness
Strength:
A1 Pull up 8 x 2
B1 Ring Row 2 x ME
MetCon: 4 Rounds
Power Clean x 12/9/6/3 (60% Clean)
DU x 30
T2B x 12/9/6/3
After Party: KBS x 50
Performance
Strength:
A1 Pull up 8 x 2
B1 Ring Row 2 x ME
MetCon: 4 Rounds
Clean x 12/9/6/3 (60% Clean)
DU x 30
T2B x 12/9/6/3
After Party: KBS x 50
Wednesday 18/02/15
Warm-up: EMOM x 6
Power clean x 1
Jerk Dip x 1
Push Press x 1
Push Jerk x 1
Split Jerk x 1
Fitness
Strength:
A1 OHP 5/3/1
A2 1 Arm Row 3 x 8 E/S
MetCon:
Pull up x 25/20/15/10/5
Box Jumps x 5/10/15/20/25
After Party: Max Hanging L Hold
Performance
Strength:
A1 OHP 5/3/1
A2 1 Arm Row 3 x 8 E/S
MetCon:
Rope Climb x 5/4/3/2/1
Box Jump x 5/10/15/20/25
After Party: Max Hanging L Hold
Thursday 19/02/15
Warm-up: 2 Rounds
Med Ball Squat Passes x 10
Scap push x 10
Scap Pull x 10
H2H KBS x 20
Fitness
Strength:
Front Squat 5/3/1
Back Squat 3 x 10
MetCon: In teams of 2 complete AMRAP 16 Mins *Pet KB
Push up x 8
KBS x 16 (28/20)
Ring Row x 8
After Party: 3 Min Kipping Pull up practice
Performance
Strength:
Front Squat 5/3/1
Back Squat 1 x 20
MetCon: In teams of 2 complete AMRAP 16 Mins *Pet KB
Push up x 8
KBS x 16 (32/24)
C2B x 8
After Party: 3 Min Bar Muscle up practice
Friday 20/02/15
Warm-up: 2 Rounds of
Bear Crawl x 20m
BU Carries x 20m
X Band Walks x 12 e/d
Fitness
Skill: EMOM x 15 Mins
Rope Climb x 1-2
Pistol x 3-5 E/L
Hollow Hold x 30-45s
MetCon:
AMRAP 5 Min
GTOH x 12 (80% OHP)
Back Squat x 12
Rest x 2.30 Min
AMRAP x 5 Min
P Clean x 12
Lunges x 12 (6 E/L)
Rest x 2.30 Min
AMRAP x 5 Min
Dead Lift x 12
Over Bar Hop x 12
After Party: Pallof Press x 15 E/S
Performance
Skill: EMOM x 15 Mins
MU x 1-2
Pistol x 3-5 E/L
Hollow Hold x 45s
MetCon:
AMRAP 5 Min
Power Snatch x 12 (80% OHP)
Back Squat x 12
Rest x 2.30 Min
AMRAP x 5 Min
P Clean x 12
Lunges x 12 (6 E/L)
Rest x 2.30 Min
AMRAP x 5 Min
Dead Lift x 12
Over Bar Hop x 12
After Party: Pallof Press x 15 E/S
Saturday 10/01/15
11:00 – 11:45 Mobility
12:00 – 13:30 Olympic Lifting