Monday 18/12/2017

Strength
AMRAP x 5
KB Snatch (24/16)

MetCon
AMRAP x 12
Muscle Up x 5
Thruster x 5 (52.5/35)
Pull up x 20
Wall Ball x 20 (9/6)

Accessory
Every 10 Seconds x 2 Minutes
1 Strict Push up

 

Tuesday 19/12/2017

Strength
10 RM Front Squat

MetCon
10 Rounds
Sit up x 20
Push Jerk x 6 (70/40)

Accessory
Every 10 Seconds x 2 Minutes
1 Strict Push up

 

Wednesday 20/12/2017

MetCon
New Round Starts Every 7 Minutes

Row x 45 Cal
DU x 35
Pull up x 25

HPC x 45 (52.5/35)
DU x 35
Pull up x 25

Box Jump x 45 (24/20)
DU x 35
Pull up x 25

AKBS x 45 (24/16)
DU x 35
Pull up x 25

Accessory
Every 10 Seconds x 2 Minutes
1 Strict Push up

 

Thursday 21/12/2017

MetCon
HSPU x 10
Dead Lift x 15 (100/65)
Box Jump x 25 (9/6)
Pull up x 50
Wall Ball x 100 (9/6)
DU x 200
Row x 400m

Accessory
Every 10 Seconds x 2 Minutes
1 Strict Push up

 

Friday 22/12/2017

MetCon
In 20 Minutes
Row x 2km*

*EMOM Burpee Over The Rower x 3-5

Then
In 20 Minutes
Front Squat x 10-1 (65/45)
Rope Climb x 1

 

Saturday 23/12/2017

“Briggs”
2000m Row
Wall Ball x 150 (9/6)
Burpee x 100
Thruster x 50 (45/300