Monday 18/08/14

Warm-up: 3 rounds

Wall Ball Passes x 10

Plank x 45s

Strength:

1A OHP

1B Pull up x 6-12

MetCon:

AMRAP 5 Min

KBS x 16 (28/20)

Pull up x 8

Rest x 2 min

AMRAP x 4 Min

Goblet Squat x 12 (28/20)

Push up x 6

Rest x 2 min

AMRAP x 3 Min

Sit-up x 8

Rig Row x 4

 

Tuesday 19/08/14

Warm-up: 2 Rounds

Bear Crawl x 20m

Abmat wall ball pass x 10

Strength:

1A 1 Arm Row 4×6

1B Push up/Ring Dip

MetCon: For Time

Row x 500m

Run x 400m

Rest x 60s

6-4-2

Burpee

T2B

 

Wednesday 20/08/14

Warm-up: 2 Rounds

BU KB Carry x 20m E/S

Scap Push x 8

Scap Pull x 8

Skill: EMOM x 15min

T2B x 5

KBS x 5

Burpee x 5

MetCon: 15/12/9

STOH (75% OHP Max)

Box Jump (24/20)

Sit up

 

Thursday 21/08/14

Warm-up: Complex A x 3

Strength:

1A Dead Lift

1B Banded Pull Apart x 25

MetCon:

Pull up x 10-1

Front Rack Lunges x 3 E/S

 

Friday 22/08/14

Warm-up:  10 Min squat Therapy

Strength:

1A Back Squat

1B 2 Min personal mobility

MetCon: AMRAP 7 Min

Dead lift x 3 (60%)

DU x 20

Rest 2 Min

AMRAP 2 Min

DU