Monday 18/09/2017

Gymnastics
Spend 12 minutes working on Frog Stand progressions

MetCon
“Ham Sandwich”
Wall Ball x 50 (9/6)
Dead Lift x 25 (100/65)
Wall Ball x 50 (9/6)
– EMOM Burpee x 5 –

Accessory
Plank Rotations 3 x 30s

 

Tuesday 19/09/2017

Skill
EMOM x 10
Power Clean x 7 (~65%)

MetCon
“Annie”
50/40/30/20/10
Double Unders
Sit up

Accessory
Sled Push x 10

 

Wednesday 20/09/2017

MetCon
Front Rack Lunges x 80 (50/33)
Burpee OB x 70
Cal Row x 60

Strength
6 Rounds
A1. Farmers Carry x 100′
A2. Chin up x 3

 

Thursday 21/09/2017

Strength
A1. Barbell Row (Supine Grip) 3 x 12
A2. Banded Pull Down 3 x 8-15
A3. Ring Dip 3 x 8-12

MetCon
3 Rounds
GTOH x 15 (52/35)
Burpee OB x 15

Accessory
Face Pulls x 50

 

Friday 22/09/2017

Strength
Every 4 Mins x 3
Front Squat x 2

MetCon
27/21/15/9
Wall Ball
DU

Accessory
Sandbag Hold x 5 Min

 

Saturday 23/09/2017

Skill
Work up to a Heavy
Push Press + 2 Push Jerk

MetCon
“11.4”
Burpee OB x 60
OHS x 30 (40kg)
MU x 10

Accessory
Row x 500m