Monday 25/05/15
Pre Drinks: 2 rounds
Pull aparts x 15
X band Walks x 12
1 Arm Scap Row x 8 E/S
Warm-up:
Dead Lift x 3
Row x 3
HPC x 3
Push Press x 3
GM x 3
Fitness
Strength:
A1 OHP
A2 DB Row 3 x 8
MetCon: In Teams of 2 with only 1 person working at a time complete, in 20 Minutes
DU x 200
Then
Tyre Slams x 20
Ring Row x 9
Box Jump x 6 (24/20)
Performance
Strength:
A1 OHP
A2 Chin up 3 x 4-6 (Add weight)
MetCon:
In Teams of 2 with only 1 person working at a time complete, in 20 Minutes
DU x 200
Then
Tyre Slams x 20
MU x 3
Box Jump x 6 (24/20)
After Party:
Couch Stretch x 2 Min E/L
Tuesday 26/05/15
Pre Drinks:
Pull aparts 2 x 15
X Band Walks 2 x 12
1 Arm Scap Row 2 x 8
Warm-up:
EMOM x 6
Dead Lift x 3
Row x 3
HPC x 3
FS x 3
BS x 3
Fitness
Strength:
A1 Front Squat
B1 Back Squat 3 x 10 (60%)
Met Con: 3 Rounds
Burpee OB x 15
Pull up x 12
Power Snatch x 9 (60/40)
Performance
Strength:
A1 Front Squat
B1 Back Squat 1 x 20
Met Con: 3 Rounds
Burpee OB x 15
C2B x 12
Power Snatch x 9 (60/40)
After Party:
3 Rounds
Max Effort Plank Hold
Max Effort Hanging L Sit
Wednesday 27/05/15
Pre Drinks:
Pull aparts 2 x 15
X Band Walks 2 x 12
1 Arm Scap Row 2 x 8
Warm up:
2 Rounds
Bear Crawl x 20m
Scap Pull x 8
Med Ball Passes x 10
Fitness
Skill: MU
Met Con: AMRAP x 14 Min
DB Snatch x 8 E/S (25/15)
T2B x 1+1
Performance
Skill: Bar MU
MetCon:
AMRAP x 14 Min
DB Snatch x 8 E/S (25/15)
T2B x 1+1
After Party: Plank Hold x 2 min
Thursday 28/05/15
Pre Drinks:
Pull aparts 2 x 15
X Band Walks 2 x 12
1 Arm Scap Row 2 x 8
Warm up:
EMOM x 6
SGDL x 2
Muscle Snatch x 2
High Hang Snatch x 1
Low Hang Snatch x 1
Snatch x 1
Fitness
Strength:
A1 BarBell Row 5 x 6-8
A2 Push up 5 x ME
MetCon: EMOM x 12
KB WBS x 12
Performance
Strength:
A1 DB Row 5 x 10-12
A2 Ring Dip 5 x 4-6 (Add weight if necessary)
MetCon: EMOM x 12
KB WBS x 12
After Party: Double KB Swing x 50
Friday 29/05/15
Pre Drinks: 2 Rounds
Face Pulls x 15
Cook Hip Lift x 12
Straight Arm Pull Down x 8
Warm-up
EMOM x 6
Muscle Clean x 2
Hang Power Clean x 2
Hang Clean x 2
Clean x 2
Fitness
Strength:
Clean Pull 6 x 2
Power Clean + Split Jerk 4 x 2 + 1
Met Con: 2 Rounds
Wall Ball x 25 (9/6)
WB Lunges x 20
Farmers Carry x 50m (BW)
Performance
Strength:
In 15 Minutes fin Max for
Clean + Front Squat + Split Jerk
MetCon: 2 Rounds
Wall Ball x 25 (9/6)
WB Lunges x 20
Farmers Carry x 50m (BW)
After Party:
Banded GM x 50
Saturday 30/05/15
11:00 – Mobility
12:00 – Olympic Lifting
13:30 – Partner/Team WOD