Monday 25/08/14

Warm-up: Complex A x3

Strength:

1A Front Squat

1B Hollow & C x 15

MetCon:

DU x 50

Thrusters x 15/12/9

Sit up x 15/12/9

DU x 50

 

Tuesday 26/08/14

Warm-up: Complex B x 3

Strength:

1A OHP

1B Pull up

MetCon:

Row x 21 cal

T2B x 21

Wall Ball x 21 (9/6)

Pull up x 21

Air Squat x 21

Push up x 21

 

Wednesday 27/08/14

Warm-up: 2 Rounds

Bear Crawl x 20m

AbMat Med Ball Pass x 15

Skill: EMOM x 15

TGU x 1

Pull up x 5

HSPU x 5

MetCon:

AMRAP 3 Min

KBS x 15 (28/20)

Push up x 5

Rest x 2 Min

AMRAP 3 Min

KBS x 15

Burpee x 5

Rest x 2 Min

AMRAP x 3 Min

KBS x 15

Box Jump x 5 (24/20)

Rest x 2 Min

AMRAP x 3 Min

KBS x 15

Goblet Squat x 5

 

Thursday 28/08/14

Warm-up: Complex D x 3

Strength:

1A 1 Arm Row

1B Push up/Ring Dip

MetCon: 12/8/4

Power Clean (100% OHP)

Burpee

Run x 200m

 

Friday 29/08/14

Warm-up: Complex E x 3

Strength:

1A Dead Lift

1B Pull Aparts x 25

MetCon: EMOM x 20

Farmers Carry x 15m (BW)

 

Saturday 30/08/14

11:00 Mobility

12:00 Olympic Lifting

13:00 Gymnastics