Monday 20/10/14

Warm-up: EMOM x 6

Power Clean x 2

Hang Clean x 2

Front Squat x 2

Jerk Dip x 1

Strength:

A1 OHP

A2 Pull up 3 x 8-12

OR

A1 Floor Press

A2 Banded Triceps Extensions

MetCon: AMRAP x 8 Min

DU x 20

HRPU x 10

 

Tuesday 21/10/14

Warm-up: 2 Rounds of:

Bear Crawls x 20m

KBS x 20

Skill: EMOM x 18 (Alternate)

HSPU x 3

TGU x 1

Landmine Rotations x 5

MetCon: 20/15/10/5

Ring Row

T2B

 

Wednesday 22/10/14

Warm-up: EMOM x 6

Dead Lift x 3

Row x 3

HPC x 3

Front Squat x 3

Strength:

A1 RFESS 4 x 8

A2 Bar Hang x 60s

MetCon: AMRAP x 18 Min

KB Snatch x 5 Each Arm (24/16)

Sit-up x 15

Wall Ball x 20 (9/6)

 

Thursday 23/10/14

Warm-up: EMOM x 6

HPC x 3

Push Press x 2

Push Jerk x 1

Strength:

A1 Jammer Row 4 x 8

Pallof Press 2 x 15 E/S

MetCon: EMOM x 14 Min

Odd: ME Farmers Hold (BW)

Even: ME Push-up/Dip Pass Through

 

Friday 24/10/14

Warm-up: EMOM x 6

Power Snatch x 1

Snatch Balance x 2

OHS x 3

Strength:

A1 Snatch Pull 6 x 3

A2 Cook Hip Lift 6 x 5 E/S

MetCon: EMOM

Minutes 1-5

Clean & Jerk x 1 + 1 (70/50)

Minutes 6-10

Power Clean & Front Squat x 3 + 1 (70/50)

Minutes 11-15

Dead Lift & Bar Facing Burpee x 5 + 1 (70/50)

 

Saturday 25/10/14

11:00 – Mobility

12:00 – Open Gym/Rx WOD