Monday 21/10/13

Skill: Frog Stance

Strength: RFESS 4 x 6

MetCon:

15,12,9,6,3 STOH (60/40)

3,6,9,12,15 Box Jumps (24/20)

 

Tuesday 22/10/13

Skill: MU

Strength: KB Snatch (5 min snatch test)

MetCon: 2 Rounds

Tyre Slams x 60s

Rest 30s

Push-up x 60s

Rest 30s

Wall Ball x 60s

Rest 30s

 

Wednesday 23/10/13

Skill:  Ring Dip

Strength: Push-up 4 x 6

MetCon: AMRAP 8 Mins

Dead Lift x 8 (80/60)

T2B x 10

KB Swing x 12 (24/16)

 

Thursday 24/10/13

Skill: HSPU

Strength: SGDL 4 x 6

MetCon: 21/15/9

Push-up

Ring Row

 

Friday 25/10/13

Skill: Snatch

Strength: OHP/PP 2,2,1,1,1 @ 90%

MetCon: AMRAP 12 Mins

Thruster x 6 (40/30)

Pull-up x 1+1