Monday 23/02/15
Warm-up:
2 Rounds
WB AbMat Pass x 10
Bear Crawl x 20m
KB Waiter Carry x 20m
Fitness
Skill: EMOM x 15 Alternate
Hand Stand x 45s
Double Kettlebell Swing x 6-10
H&C x 12-15
MetCon: In Teams of 2 AMRAP x 18 Mins.
Each movement to be completed in full by each member before moving on.
Buy in: 100 DU or over pvc hop (Each)
Tyre Slams x 20
Ring Row x 10
Dead Lift x 5 (Combined BW / 2)
After Party: 3 Minutes BU TGU Practice
Performance
Skill: EMOM x 15 Alternate
Hand Stand Walk x 45s
Double Kettlebell Swing x 6-10
Bar MU x 1-2
MetCon: In Teams of 2 AMRAP x 18 Mins.
Each movement to be completed in full by each member before moving on.
Buy in: 100 DU or over pvc hop (Each)
Tyre Slams x 20
Ring Row x 10
Dead Lift x 5 (Combined BW / 2)
After Party: 3 Minutes BU TGU Practice
Tuesday 24/02/15
Warm-up: EMOM x 6
Clean Dead Lift
Muscle Clean
HPC
Hang Clean
Clean
Fitness
Strength:
A1 Dead Lift 8/6/3
A2 Face Pulls 3 x 15
MetCon: Partner Karen
10 Rounds
15 Wall Ball shot (9/6)
After Party: 2 Mins Couch Stretch
Performance
Strength:
In 15 Minutes find max for
Snatch Balance + OHS
MetCon:
Partner Karen
10 Rounds
15 Wall Ball shot (9/6)
After Party: 2 Mins Couch Stretch
Wednesday 25/02/15
Warm-up:
EMOM x 6
SGDL x 1
Muscle Snatch x 2
Hang Power Snatch x 3
Fitness
Strength:
Front Squat 5/3/1
Back Squat 3 x 10 @ 60%
MetCon:
STOH x 15/10/5/10/15 (85% OHP)
KBS x 15/20/25/20/15 (28/20)
After Party: 3 Minutes DU attempts
Performance
Strength:
Front Squat 5/3/1
Back Squat 1 x 20
MetCon:
Push Jerk x 15/10/5/10/15 (90% OHP)
KBS x 15/20/25/20/15 (28/20)
After Party: DU x 150
Thursday 26/02/15
Warm-up: EMOM x 6
Power clean x 1
Jerk Dip x 1
Push Press x 1
Push Jerk x 1
Split Jerk x 1
Fitness
Strength:
A1 OHP 5/3/1
A2 1 Arm Row 3 x 8 E/S
MetCon: AMRAP x 6 Min
Thrusters x 2,4,6… (40/30)
Sit-up x 2,4,6…
Rest x 2 Min
AMRAP x 6 Min
Pull up x 2,4,6…
Push up x 2,4,6
After Party: 3 Min Kipping Pull up practice
Performance
Strength:
A1 OHP 5/3/1
A2 1 Arm Row 3 x 8 E/S
MetCon:
MetCon: AMRAP x 6 Min
Thrusters x 2,4,6… (40/30)
Sit-up x 2,4,6…
Rest x 2 Min
AMRAP x 6 Min
Pull up x 2,4,6…
RIng Dip x 2,4,6
After Party: 3 Min Bar Muscle up practice
Friday 27/02/15
Warm-up: 2 Rounds of
Bear Crawl x 20m
BU Carries x 20m
Scap Row x 6-10
Fitness
Strength:
A1 BB Row 5 x 6-8
A2 Push up 5 x ME
MetCon: 30/20/10
KB C&P (28/20)
KB Rack Lunge
After Party: Max Effort L Hang
Performance
Strength:
A1 BB Row 5 x 6-8
A2 Ring Dip 5 x ME
MetCon:
30/20/10
KB C&P (28/20)
KB Rack Lunge
After Party: Max Effort Hanging L Hold
Saturday 28/02/15
11:00 – 11:45 Open Gym
12:00 – 13:30 15.1