Monday 22/10/2018

Strength
Back Squat x 25

MetCon
Every 3 Minutes x 4
2 Rounds of Cindy
Max Dead Lift in remaining time

Rest x 1 Minute between rounds

 

Tuesday 23/10/2018

Skill
Ring MU

MetCon
In teams of 2
AMRAP x 20 Minutes
Tyre Slams x 30
1 Arm DB Hang Clean & Jerk x 20 (22.5/15)
Box step overs x 10 (24/20)

 

Wednesday 24/10/2018

Strength
Strict Press + Push Press
4 x (5+5), 1 x (5+ME)
Perform Strict C2B x 3-6 after each set

MetCon
3 Rounds
T2B x 15
DB Snatch x 20 (22.5/15)
Box Jump x 5 (32/26)

 

Thursday 25/10/2018

Strength
RDL 4 x 10

MetCon
2 Rounds
Rope Climb x 2
SandBag Lunges x 30 (26/12)
Rope Climb x 2
KBS x 30 (28/20)

 

Friday 26/10/2018

MetCon

Minutes 0 – 15

10,9,8…3,2,1
Assault Bike Cals
Pull up

Minutes 15-30

10,9,8…3,2,1
Cal Row
Push Press (60/40)

Minutes 30-45

10,9,8…3,2,1
Burpee Box Jump Over (24/20)
Power Clean (60/40)

Saturday 27/10/2018

MetCon
Max Out Saturday
Pick 2 lifts and establish 1RM