Monday 23/09/13

Skill: DU (FUDU)

Strength: OHP

3,3,3 @ 80%

2,2,2 @ 85%

MetCon: Ladder (+1 Burpee)

Dead Lift x 3 (100/80)

Burpee x 1

 

Tuesday 24/09/13

Skill: Frog Stance

Strength: HBBS

2,2,1,1,1 @ 90%

MetCon: For Time

50 DU

3 Burpees

6 HRPU

9 Box Jumps (24/20)

12 Pull ups

15 KB Swing (24/16)

18 Sit-up

21 Squat

18 Sit-up

15 KB Swing

12 Pull up

9 Box Jumps

6 HRPU

3 Burpees

50 DU

 

Wednesday 25/09/13

Strength: Ring Dips

Skill: Jerk

MetCon: AMRAP 12 mins

Front Squat x 3 (60/40)

Sit-up x 9

 

Thursday 26/09/13

Skill: Box Jump

Strength: HSPU

MetCon: 5 Rounds For Time

Tyre Slams x 12 (each arm=1/2 rep)

Wall Ball x 9 (8/6)

T2B x 6

 

Friday 27/09/13

Skill: Snatch

Strength: SGDL 6,5,4,3 @ 75%

MetCon:

Thrusters  21/18/15/12/9 (40/30)

Carry 200m