Monday 24/11/14

Warm-up: 2 Rounds of

Bear Crawl x 20m
Wall Ball Sub x 20

Skill: EMOM x 18 min

Banded MU x 3/strict MU x 1
Box Jump 85% x 5
Hollow hold/L hang x 40s/20s

MetCon: Tabata something else
Pull up
Push up
Sit up
Air squat

 

Tuesday 25/11/14

Warm-up: EMOM x6

Power Clean

Hang Clean

Front Squat

Thruster

Strength:

A1 Front Squat

A2 Weighted Chin up 3 x 6-8

MetCon: Fot Total Reps

KBS x 3 Min (28/20)

Box Jump x 2 Min (24/20)

Wall Ball x 1 Min (9/6)

Burpee x 1 Min

Chin up x 2 Min

DU x 3 Min

 

Wednesday 26/11/14

Warm-up: EMOM x 6

Dead Lift x 3

Row x 3

HPC x 3

Front Squat x 3

Strength:

A1 BB Row 4 x 8

A2 Ring Dips 4 x ME

MetCon: AMRAP 15 Min

HSPU x 3

T2B x 6

 

Thursday 27/11/14

Warm-up: EMOM x 6

PC x 2

HC x 2

FS x 2

JD x 1

Strength:

A1 1 Arm Press 4 x 8

A2 Back Extensions 4 x 15

MetCon: Teams of 2 Complete 20 Total Rounds of

STOH x 8 (80/55)

Ring Row x 8

 

Friday 28/11/14

Warm-up: 2 rounds

KBS x 20

Leg Lowering x 10 e/s

Strength:

A1 Dead Lift

A2 Face Pulls 3 x 15

MetCon: 12/9/6/3

Power Snatch (45/30)

C2B Pull up

Box Jump (24/20)

 

Saturday 29/11/14

11:00 – Mobility

12:00 – Olympic Lifting

13:00 – Gymnastics