Monday 21/07/14
Warm-up: 3 Rounds
Wall Ball Passes x 10
Crab Crawls x 20m
Strength:
1A Barbell Row 5×5
Push-up/Dip 5xMax
MetCon: For Total DU on 2min clock
6 Rounds
Power Clean x 4 (60/45)
Front Rack Lunges x 8 (4 E/L)
ME DU
Rest x 30s
Tuesday 22/07/14
Warm-up: Complex A x 3
Strength:
1A KB Push Press 4 x 6
1B Pull up 4 x 6-12
MetCon: In Teams of 2 AMRAP 16 min
Farmers Carry x 50m (60/40)
Over Unders x 10
Wednesday 23/07/14
Warm-up: 3 rounds of
Goblet Squat x 8
Scap Push x 8
Scap Pull x 8
Hollow Rock x 8
Strength:
1A RFESS 4×6
1B OHS 4×6 (V Light, 3s bottom)
MetCon: 10 rounds for time
KBS x 20 (28/20)
Run 200m
Thursday 24/07/14
Warm-up: Complex E x 3
Skill: 18 mins Alternating
Rope Climb
Plank Rotation
MetCon: 10-1
Wall Ball (9/6)
Ring Row
Friday 25/07/14
Warm-up:
Complex B x3
KBS x 50
Strength:
1A Dead Lift
1B Banded Pullapart x 25
MetCon: AMRAP 16 Min
Rope Climb x 2
Run x 50m
Clean x 4 (75/50)
Run x 50m
Saturday 26/07/14
11:00 Mobility
12:00 Olympic Lifting
13:00 Rx Challenge