Monday 19/02/2018

Skill
Pullup/C2B

MetCon
Row x 20 Cal
HS Walk x 30m
Wall Ball x 40 (9/6)
KBS x 50 (28/20)
Wall Ball x 40 (9/6)
HS Walk x 30m
Row x 20 Cal

Accessory
Face Pull x 50

 

Tuesday 20/02/2018

Strength
4 Rounds
Chest Supported Row x 6-8
Suitcase Carry x 50m E/S

MetCon
C&J x 30 (52.5/35)
Rest x 3 Min, Then
2 Rounds
Power Clean x 6
BF Burpee x 6
STOH x 6
BF Burpee x 6

 

Wednesday 21/02/2018

Strength
Alternating Reverse Lunges 4 x 10

MetCon
DU x 100
Burpee MU x 30
DU x 100

Accessory
Couch Stretch x 2 min e/s

 

Thursday 22/02/2018

MetCon
In Teams of 3
AMRAP x 40 Mins
Dead Lift x 60 (100/65)
ABC x 30
Rope Climb x 3

Or

Easy 5km Row

 

Friday 23/02/2018
AM
Strength
Push Press x 5,5,3,3,1,1

MetCon
AMRAP x 14
T2B x 12
Power Snatch x 9 (40/30)
Box Jump x 6 (24/20)

PM
18.1

 

Saturday 24/02/2018

MetCon
Teams of 3 (1 full round each)
AMRAP x 25 Min
Push Press x 5 (52.5/35)
Dead Lift x 10
Wall Ball x 15 (9/6)

Strength
12 Minutes to find a heavy
Power Clean + Front Squat + Clean