IMAG0306

Monday 17/11/14

Warm-up:

3 min DU Practice

2 Rounds of:

Bear Crawl x 20m

Scap Push x 8

Scap Pull x 8

Strength:

A1 LandMine Row 4 x 8

A2 Pallof Press 4 x 15

MetCon: In teams of 2 18 Min AMRAP

Box Jump x 6 (24/20)

Wall Ball x 6 (9/6)

T2B x 6

 

Tuesday 18/11/14

Warm-up:

2 Rounds of

KBS x 30

Plank x 60s

Strength:

A1 Dead Lift

A2 Face Pulls x 15

MetCon: 2 Rounds

DU x 30

KBS x 30

DU x 30

Pull up x 30

DU x 30

Goblet Squat x 30

 

Wednesday 19/11/14

Warm-up: EMOM x 6

PC x 2

PP x 2

PJ x 2

Strength:

A1 OHP

A2 Pull up x 8-12

MetCon: For Time

Cal Row x 21

Burpee x 21

Ring Row x 21

 

Thursday 20/11/14

Warm-up: 2 Rounds

Med Ball Passes x 15

BU Carry x 20m

Skill: EMOM x 18 Alternate

Pistol Progressions x 5

Hanging Hollow & C Progressions x 8

Plank Rotations x 45s

MetCon: For total reps

Minutes 0-3

Power Snatch x 10 (60/40)

Pushup x 9

Minutes 3-6

Power Clean x 10

Pull up x 6

Minutes 6-9

Dead Lift x 10

Burpee x 3

 

Friday 21/11/14

Warm-up: EMOM x 6

PC x 2

HC x 2

FS x 2

JD x 1

Strength:

A1 Front Squat

A2 Weighted Chin up x 6-8

MetCon: EMOM x 20

Odd – MU x 2

Even – STOH x 3 (85% Push Press Max)

 

Saturday 22/11/14

14:00 D12/shed/D24/Lucan Throwdown