2014-03-04 07.39.11

Monday 21/04/14

CLOSED

 

Tuesday 22/04/14

Complex A x 3

Strength:

1A OHP (SS)

1B Chin up x 6-10

MetCon: AMRAP 15 Mins

Box Jump x 5 (24/20)

Wall Ball x 5 (9/6)

KB Swing x 15 (24/16)

 

Wednesday 23/04/14

Complex B x 3

Strength:

1A┬áRFESS 5×5

1B Hollow & C x 12

MetCon: 6 Rounds For Time

Dead Lift x 6 (70% 1RM)

KB Swing x 20

Then ME DU in 60s

 

Thursday 24/04/14

Complex C x 3

Strength: EMOM x 12

Rope Climb

Plank Rotations x 45s

MetCon:

Run 400m

30/20/10

GTOH (70% 1RM OHP)

Pull up

Run 400m

 

Friday 24/04/14

Dead Lift

Wall Ball Throws x 25

Strength:

1A Dead Lift (SS)

1B Banded Pull Aparts x 25

MetCon: AMRAP 8 Min

T2B x 5

Push up x 1(+1)

 

Saturday 25/04/14

Olympic Lifting 11:00 – 12:30