Monday 19/01/15
Warm-up:
2 Rounds
Bear Crawl x 20m
BU Carries x 20m
Straight Arm Pull downs x 20
Fitness
Strength:
A1 Pull up 8 x 2
B1 Ring Row 2 x ME
MetCon:
AMRAP x 4 Min
Power Clean x 6 (60/40)
Sit-up x 10
Rest x 2 Min
AMRAP x 4 Min
STOH x 6 (50/35)
OB Burpee x 4
Rest x 2 Min
AMRAP x 4 Min
GTOH x 6 (40/30)
Air Squat x 10
After Party: Max Effort Plank
Performance
Strength:
A1 Weighted Pull up 8 x 2
B1 Ring Row 2 x ME
MetCon:
Clean x 6 (60/40)
T2B x 10
Rest x 2 Min
AMRAP x 4 Min
STOH x 6 (50/35)
BF Burpee x 4
Rest x 2 Min
AMRAP x 4 Min
Power Snatch x 6 (40/30)
Air Squat x 10
After Party: Max Effort Plank
Tuesday 20/01/15
Warm-up: EMOM x 6
Power clean x 1
Jerk Dip x 1
Push Press x 1
Push Jerk x 1
Split Jerk x 1
Fitness
Strength:
A1 OHP 5/3/1
A2 1 Arm Row 3 x 8
MetCon: 15/12/9
Pull up
Burpee
Sit-up
After Party: 3 Min Handstand Practice
Performance
Strength:
A1 OHP 5/3/1
A2 1 Arm Row 3 x 8
MetCon: 15/12/9
Pull up
Burpee
Sit up
After Party: 3 Min Handstand Walk Practice
Wednesday 21/01/15
Warm-up: EMOM x 6
SGDL x 1
Muscle Snatch x 2
Hang Power Snatch x 3
Fitness
Strength:
Front Squat 5/3/1
Back Squat 3 x 10 + 2.5kg
MetCon: 3 Rounds
Jumping Pull ups x 8
Push up x 16
KBS x 24 (28/20)
After Party: 3 Minutes DU attempts
Performance
Strength:
Front Squat 5/3/1
Back Squat 1 x 20 + 2.5kg
MetCon: 3 Rounds
Rope Climb x 2
Push up x 16
KBS x 24 (28/20)
After Party: DU x 150
Thursday 22/01/15
Warm-up: EMOM x 6
Dead Lift x 3
Row x 3
Push Press x 3
Good Morning x 3
Fitness
Skill: EMOM x 15
TGU
Wall Ball x 6-8
H&C x 12-15
MetCon: AMRAP x 10 Min
DB Snatch x 16 (30/20)
DU x 30
After Party: Rope Climb Practice
Performance
Skill: EMOM x 15
TGU
Thruster x 4-6
MU
MetCon: AMRAP x 10 Min
DB Snatch x 16 (30/20)
DU x 30
After Party: 3 Min Bar Muscle up practice
Friday 09/01/15
Warm-up: 2 Rounds of
Scap Push x 6-10
Scap Pull x 6-10
Pull aparts x 15
KB Wall Ball Sub x 10
Fitness
Strength:
A1 Dead Lift 8/6/3
A2 Face Pulls 3 x 15
MetCon: In Teams of 2 Complete 20 Rounds of:
Hammer Strikes x 20
Box Jumps x 10
After Party: Pallof Press x 18 E/S
Performance
Strength:
In 15 Minutes Find Max for
Clean + Hang Clean + Push Jerk
MetCon:
In Teams of 2 Complete 20 Rounds of:
Hammer Strikes x 20
Box Jumps x 10
After Party: Pallof Press x 18 E/S