Monday 16/06/14

Complex A x 3

Strength:

1A Squat

1B Hollow & C x 10

MetCon: 9 Rounds For Time

KB Swing x 9 (28/20)

Goblet Squat x 9 (28/20)

Sit-up x 9

Burpee x 9

 

Tuesday 17/06/14

Complex B x 3

Strength:

1A OHP

1B Pull up x 6-10

MetCon: 10-1

Front Squat (~50%)
Sit-up

Box Jump (24/20)

 

Wednesday 18/06/14

Med Ball Passes x 25

Carries

Strength: EMOM x 10 Alternate

Push up/Ring Dip 5 x Max

Rope Climb

MetCon: AMRAP 8 Min

Dead Lift x 10 (50%)

Ring Row x 5

DU x 20

 

Thursday 19/06/14

Complex D x 5

Strength:

1A Dead Lift

1B Banded Pull Apart x 25

MetCon: 12/9/6/3

Power Clean (60/40)

Burpee

 

Friday 20/06/14

KB Arm Bar

TGU

Strength:

1A 1 Arm Row 4×6

1B KB Snatch x 6-10

MetCon: 5 Rounds

AMRAP 2 Mins

KB Snatch x 5 EA (24/16)

Push up x 10

Pull up x 15

Rest x 2 min

 

Saturday 21/06/14

11:00 – Mobility

12:00 – Olympic Lifting

13:00 – Gymnastics