Monday
|
22/04/2019
|
|
|
| Bank Holiday |
|
|
|
|
|
|
|
Tuesday
|
23/04/2019
|
|
|
| Skill |
|
|
|
| A1.Ring Push Downs 3 x 10 |
|
| A2. Parallette Tuck x ME |
|
|
|
| B1. Kipping Straight Arm High Pulls 6 x 3 |
|
|
| MetCon |
|
| Run x 800m |
|
| Then |
|
| 5 Rounds |
|
| Toe to ring x 12 |
|
| Wall Ball x 15 (9/6) |
|
|
|
|
|
|
|
Wednesday
|
24/04/2019
|
|
|
| Strength |
|
| EMOM x 10 |
|
| Odd – Dip Support x 30s |
|
| Even – Rope Climb x 2 (1st one Legless) |
|
|
|
| MetCon |
|
| 3 Rounds |
|
| Box Jump x 21 (24/20) |
|
| KBS x 15 (28/20) |
|
| C2B x 9 |
|
|
|
|
|
|
|
Thursday
|
25/04/2019
|
|
|
| MetCon |
|
|
|
| Every 3 Minutes x 10 Rounds |
|
|
|
| Assault Bike Cals x 12/10 |
|
|
|
|
|
|
|
Friday
|
26/04/2019
|
|
|
| Strength |
|
| 4 Rounds |
|
| Sandbag Squat x 8 |
|
|
|
| 4 Rounds |
|
| Sandbag Lunges x 6/6 |
|
|
|
|
|
| MetCon |
|
| In Teams of 2 (YGIG) |
|
| 21/15/9 |
|
| Cal Row |
|
| Box Overs (24/20) |
|
|
|
|
|
|
|
Saturday
|
27/04/2019
|
|
|
| MetCon |
|
|
|
| 5 Rounds |
|
| 2 Min on/3 Min off* |
|
|
|
| DB Dead Lift x 8 (22.5/15) |
|
| Box Step Over x 8 |
|
| Burpee x 8 |
|
|
|
| *Every 3 min Rest starts with 200m run |
|
