Monday 22/09/14

Warm-up: 2 Rounds

Run x 200m

Bear Crawl x 20m

Strength:

1

A1 OHP

A2 Weighted pull up x 4-6

2

A1 Close Grip Floor Press 4 x 6

A2 Banded Tricep Extension 4 x 10-12

Met Con: 3 Rounds For Time

Suitcase Carry x 25m (1/2 BW)

Run x 25m

Cindy x 3 Rounds

Run x 25m

Suitcase Carry x 25m

 

Tuesday 23/09/14

Warm-up: A

Strength:

A1 Back Squat

A2 Personal Mobility

Met Con: EMOM x 20

Odd

Rope Climb x 1

Burpee x 3

Even

Muscle up x 2

or

False Grip Ring Row x 6

Ring Dip x 6

 

Wednesday 24/09/14

Warm-up: D

Strength:

A1 Dead Lift

A2 Face Pulls x 15

MetCon: In Teams of 2 Complete AMRAP x 16 min

Box Jump x 8 (24/20)

Power Snatch x 8 (45/27.5) or GTOH x 8 (45/27.5)

 

Thursday 25/09/14

Warm-up: B

Strength:

A1 Landmine Row 4 x 8

A2 Pallof Press 4 x 15 (3 sec hold at the top)

MetCon:

AMRAP 3 Min

Front Squat (60/40)

Rest x 90s

AMRAP 3 Min

STOH (50/35)

Rest x 90s

AMRAP 3 Min

Thrusters (40/30)

 

Friday 26/09/14

Warm-up: B

Skill: EMOM x 18

Muscle up

TGU x 1

HH x 40s

MetCon: 21/15/9

KBS (28/20)

Wall Ball (9/6)

T2B

 

Dont Forget – This Friday is Friday Night Lights.  We have plenty of action including the members of The D12 Pantheon going head to head before hitting it up at the Filthy 150.  The main event will be the Battle of the Lyons.

The gym will be closed on Saturday as we have 2 teams competing at the Filthy 150 in Swords.