Monday 18/05/15
Pre Drinks:
Face Pulls 2 x 15
Cook Hip Lift 2 x 12
Straight Arm Pull Down 2 x 8
Warm up: 2 Rounds
Bear Crawl x 20m
KB WBS x 15
Fitness
Skill:
Rope Climb
Met Con: AMRAP x 10 Min
Back Squat x 25 (50/30)
Sit-up x 20
Pull up x 15
Performance
Skill:
Rope Climb
MetCon: AMRAP x 10 Min
Back Squat x 25
Sit up x 20
Pull up x 15
After Party:
ME Plank Hold
Tuesday 19/05/15
Pre Drinks:
Face Pulls 2 x 15
Cook Hip Lift 2 x 12
Straight Arm Pull Down 2 x 8
EMOM x 6
SGDL x 2
Muscle Snatch x 2
High Hang Snatch x 1
Low Hang Snatch x 1
Snatch x 1
Fitness
Strength:
Snatch Pull 6 x 2
Power Snatch 4 x 2
Met Con: 6 Rounds
DB Push Press x 16
KBS x 20 (28/20)
Rest x 60s
Performance
Strength:
In 15 Minutes fin Max for
3 Position Snatch (Ground, Below Knee, Hang)
MetCon: 6 Rounds
HSPU x 8
KBS x 20 (32/24)
Rest x 60s
After Party:
Accumulate 2 mins bar hang
Wednesday 20/05/15
Pre Drinks: 2 rounds
Scap Push x 12
Scap Pull x 12
Scap Row x 12
Warm-up: EMOM x 6
Power Snatch x 2
Hang Snatch x 2
OHS x 2
Fitness
Strength:
A1 Front Squat
B1 Back Squat 3 x 10 (60%)
Met Con: 4 Rounds
Sandbag Cary x 200m (20/15)
Du x 50
Performance
Strength:
A1 Front Squat
B1 Back Squat 1 x 20
Met Con: 4 Rounds
SB Carry x 200m (20/15)
Du x 50
After Party:
Double KBS x 50
Thursday 21/05/15
Pre Drinks: 2 rounds
Pull aparts x 15
X band Walks x 12
1 Arm Scap Row x 8 E/S
Warm-up:
Dead Lift x 3
Row x 3
HPC x 3
Push Press x 3
GM x 3
Fitness
Strength:
A1 OHP
A2 DB Row 3 x 8
MetCon:
EMOM x 8
Goblet Squat x 7 (28/20)
Sit up x 7
Rest x 2 Min
In teams of 2 complete as many rope climbs as possible.
Partner 1 starts the climbs as partner 2 runs 200m, then both partners swap
Performance
Strength:
A1 OHP
A2 Chin up 3 x 4-6 (Add weight if necessary)
MetCon:
EMOM x 8
Goblet Squat x 7 (28/20)
Sit up x 7
Rest x 2 Min
In teams of 2 complete as many rope climbs as possible.
Partner 1 starts the climbs as partner 2 runs 200m, then both partners swap
After Party:
Couch Stretch x 2 Min (E/L)
Friday 22/05/15
Pre Drinks:
Scap Pull 2 x 12
Scap Row 2 x 12
KB Arm Bar 2 x 6 E/S
Warm up: 2 Rounds
Run x 200m
KB Wall Ball Sub x 10
Tuck Jumps x 10
Fitness
Strength:
A1 BarBell Row 5 x 6-8
A2 Push up 5 x ME
MetCon:
Ring Row x 15
Thruster x 10 (45/30)
Power Clean x 15
STOH x 20
Power Clean x 15
Thruster x 10
Ring Row x 15
Performance
Strength:
A1 DB Row 5 x 10-12
A2 Ring Dip 5 x 4-6 (Add weight if necessary)
MetCon:
MU x 5
Thruster x 10 (45/30)
Power Clean x 15
STOH x 20
Power Clean x 15
Thruster x 10
MU x 5
After party: 3 Minute Wall Squat
Saturday 23/05/15
11:00 – 11:45 Mobility
12:00 – 13:30 Olympic Lifting
13:30 – 14:00 Team/Partner Workout