Monday 26/08/2019
MetCon
21/18/15/12/9/6/3
Thruster (45/30)
BF Burpee
Tuesday 27/08/2019
Strength
Hang Power Snatch Double
MetCon
Row x 600/450
Then
Pullup x 21
Box Jump x 21 (24/20)
C2B x 15
Box Jump x 15 (24/20)
Bar MU x 9
Box Jump x 9 (24/20)
Wednesday 28/08/2019
Skill
Pull-up
MetCon
DB Snatch x 150 (22.5/15)
EMOM Burpee x 5/4
Thursday 29/08/2019
Strength
Tabata KB C&PP
MetCon
AMRAP x 15
Run x 400m
Dead Lift x 15 (BW)
Friday 30/08/2019
MetCon
AMRAP x 20
Power Clean x 5 (65/47)
T2B x 10
Wall Ball x 15 (9/6)
Saturday 31/08/2019
MetCon
In Teams of 2
0 – 15 Min
Bench Press Volume
Volume = reps x weight
1 Bar, you choose the weight.
Must run x 200m together when both break.
15 – 18 Min
Rest
18 – 33 Min
Power Clean Volume (TnG Reps Only)
Volume = reps x weight
1 Bar, you choose the weight.
Must complete 10 Synchro burpee when both break
33 – 36 Min
Rest
36 – 51 Min
Front Squat Volume
Volume = reps x weight
1 Bar, you choose the weight.
Must accumulate 60s hang when both break