Monday 26/02/2018

MetCon
Teams of 2, 1 working at a time
Max Reps in 3 Minutes, 2 rounds
Cal Row
Rest x 1 Min
Wall Ball (9/6)
Rest x 1 Min
KBS (28/20)
Rest x 1 Min
ABC
Rest x 1 Min

Accessory
Back Squat 1 x 10 @ 60%

 

Tuesday 27/02/2018

Strength
Establish 3RM TnG C&J

MetCon
12/9/6/3
HSPU
Box Jump (24/20)
T2B

Accessory
3 Minute Pigeon Stretch e/s

 

Wednesday 28/02/2018

Strength
Pull up 8 x 3

MetCon
AMRAP x 10 Min
OHS x 10 (30/20)
Burpee OB x 3,6,9…

Accessory
Couch Stretch x 3 min e/s

 

Thursday 01/03/2018

Strength
EMOM x 12
Push Press x 1

MetCon
Dead Lift x 60 (45/30)
Power Clean x 45
Front Rack Lunges x 30/30

or
Easy 5km Row

 

Friday 02/03/2018

MetCon
AMRAP x 20 Min
T2B x 8
DB Hang Clean & Jerk (22.5/15)
Row x 14/12 Cal

PM
18.2

 

Saturday 03/03/2018

Strength
12 Minutes to find a heavy
Power Snatch + Hang Snatch

MetCon
3 Rounds
Run x 400m
KBS x 25 (28/20)
Sit up x 25