Monday 18/11/13

Skill:  Box Jumps

Strength: SGDL 4×6

MetCon: AMRAP 12 Mins

Goblet Squat x 15 (20/16)

T2B x 15

HSPU x 15

 

Tuesday 19/11/13

Skill: HSPU

Strength: Ring Dip

MetCon: EMOM x 15

GTOH x 3 (60/50)

DU x 20

 

Wednesday 20/11/13

Skill: Pull up

Strength: Front Squat

6,5,4,3 @ 75%

MetCon: 3 Rounds for Time

KB Swing x 40 (24/16)

Burpees x 20

 

Thursday 21/11/13

Skill: Frog Stance

Strength: OHP/PP

6,5,4,3 @ 75 %

MetCon: 6 Rounds for Time

Pull up x 6

Box Jump x 12

 

Friday 22/11/13

Skill: Snatch

MetCon: AMRAP 18 Min

Dead Lift x 6 (100/80)

Push up x 12

Ring Row x 9

 

Saturday 23/11/13

Free Intro @ 10:00

Open Gym @ 11:00

Olympic Lifting Workshop @ 12:00