Monday 19/05/14

Med Ball Passes x 25

EMOM x 3 Plank x 45s

Strength:

1A OHP

1B Chin up 3 x 6-10

MetCon:

12/9/6/3

Power Snatch (45/30)

Burpee

 

Tuesday 20/05/14

Complex B

Scap Push/Pull

Strength:

1A Row 5×5

1B Push up 5xME

MetCon:

For Time

Run 400m

OHS x 30 (30/20)

Pull up x 30

Wall Ball x 30 (9/6)

Run 400m

 

Wednesday 21/05/14

Complex A

Skill:  EMOM x 16 Alternate

KB Snatch x 8-12

Hollow Hold x 30s

MetCon: AMRAP 12 Min

Thrusters x 6 (40/30)

K2E x 6

 

Thursday 22/05/14

Strength:

1A Dead Lift

1B Banded Pullaparts x 25

MetCon: For Time

3x (Power Clean x 3, Front Squat x 2, STOH x 1) (70% Jerk Max)

8 Rounds of Cindy

3x (Power Clean x 3, Front Squat x 2, STOH x 1) (70% Jerk Max)

 

Friday 23/05/14

Carries

Pass Thrus

Strength:

1A HBBS

1B Hollow & C x 10

MetCon: For Time

Row 500m

30/20/10

KB Swings

Sit up

 

Saturday 24/05/14

Mobility 11:00

Olympic Lifting 12:00

Competition class 13:00