Monday 23/06/14

Complex D x 5

Skill: EMOM x 12

Plank Rotation

Box Jump x 4 @85%

MetCon: In Teams of 2

AMRAP 18 Min

Wall Ball x 10 (9/6)

T2B x 10

 

Tuesday 24/06/14

Complex C x 3

Strength:

1A Back Squat

1B Hollow & C x 10

MetCon:  For Total Time

3 Rounds of

KBS x 15 (28/20)

Run x 200m

Rest x 2 Min

3 Rounds of

Burpee x 15

DU x 50

 

Wednesday 25/06/14

Complex B x 3

KBS x 50 (24/16)

Strength:

1A Dead Lift

1B Banded Pullaparts x 25

MetCon: For Time

Pull up x 10-1

Farmer Carry x 50m (BW)

 

Thursday 26/06/14

3 rounds of

Wall Ball Passes x 10

Bear Crawl x 20m

Strength:

1A 1 Arm Row 4×6

1B Push Up/Ring Dip 4xMax

MetCon: 12/9/6/3

GTOH (75% OHP)

Sit-up

Buy out

Banded GM x 100

 

Friday 27/06/14

Complex B x 3

Strength

1A OHP

1B Pull up x 6-10

MetCon: AMRAP 12 Mins

KB C&PP x 5 (24/16)

TGU x 1 (24/16)

 

Saturday 28/06/14

11:00 Mobility

12:00 Olympic Lifting

13:00 Gymnastics