Monday 25/09/2017

MetCon
“Rowing Cement Mixer”
7 Rounds Every 3 Minutes start a new round
Row x 400m
T2B x 12

Strength
6 Rounds
A1. Peg Board Practice/Rope Climb Practice
A2. TGU x 2/2

 

Tuesday 26/09/2017

Gymnastics
EMOM x 6
Hollow Hold x 20s

EMOM x 6
Beat Swing x 6-10 – increase range each set

EMOM x 6
Hip to bar x 3-6

EMOM x 6
Bar MU x 2-5

MetCon
AMRAP x 10 Min
American Swing x 25 (24/16)
KB Thruster x 12/12

Accessory
DU x 200

 

Wednesday 27/09/2017

Strength
Every 4 Mins x 3
Front Squat x 1,1,ME

MetCon
21/15/9
Wall Ball (9/6)
Dead Lift (60/40)

Accessory
Sled Push x 10

 

Thursday 28/09/2017

MetCon
“Death by Power Cleans”
~60%

Strength
A1. Barbell Row (Supine Grip) 3 x 12
A2. Banded Pull Down 3 x 8-15
A3. Ring Dip 3 x 8-12

 

Friday 29/09/2017

Strength
EMOM x 15
Hang Snatch x 1-2

MetCon
Burpee x 100
– Run x 100m every 2 mins –

Accessory
Every 3 Mins x 5
Rope Climb x 2
AB Cal x 20

 

Saturday 30/09/2017

Strength
Pick a lift and establish a 1 or 3 RM

MetCon
Clean x 9/7/5 (80/60)
DU x 100