Monday 26/01/15
Warm-up: EMOM x 6
SGDL x 1
Muscle Snatch x 2
Hang Power Snatch x 3
Fitness
Strength:
A1 Dead Lift 8/6/3
A2 Face Pulls 3 x 15
MetCon: 21/15/9
Thruster (40/25)
Burpee
After Party: 3 Min Handstand Practice
Performance
Strength: In 15 minutes, find max for:
Snatch x 1
Hang Snatch x 2
MetCon: 21/15/9
Thruster (40/25)
Burpee
After Party: 3 Min Handstand Practice
Tuesday 27/01/15
Warm-up: EMOM x 6
Dead Lift x 3
Row x 3
Push Press x 3
Good Morning x 3
Fitness
Strength:
A1 BB Row 5 x 6-8
A2 Push up 5 x ME
MetCon: AMRAP 12 Min
Buy in – 50 DU
Push up x 6
P Clean x 6 (50/35)
Front Rack Lunges x 6 E/L
After Party: Banded GM x 50
Performance
Strength:
A1 BB Row 5 x 6-8
A2 Ring Dip 5 x ME
MetCon: EMOM x 12
Buy in DU x 100
MU x 1
HPC x 6 (70% Clean)
Front Rack Lunges x 6 E/L
After Party: Banded GM x 50
Wednesday 28/01/15
Warm-up: EMOM x 6
Power clean x 1
Jerk Dip x 1
Push Press x 1
Push Jerk x 1
Split Jerk x 1
Fitness
Strength:
A1 OHP 5/3/1
A2 1 Arm Row 3 x 8
MetCon: In Teams of 2 Complete AMRAP 16 Mins of *
Wall Ball x 8 (9/6)
T2B x 8
* If the WB touches the ground, both athletes will perform 10 Burpees before continuing
After Party: ME Bar Hang
Performance
Strength:
A1 OHP 5/3/1
A2 1 Arm Row 3 x 8
MetCon: In Teams of 2 Complete AMRAP 16 Mins of *
Wall Ball x 8 (9/6)
T2B x 8
* If the WB touches the ground, both athletes will perform 10 Burpees before continuing
After Party: ME Bar Hang
Thursday 29/01/15
Warm-up: EMOM x 6
Power Clean x 2
Hang Clean x 2
Front Squat x 2
Jerk Dip x 1
Fitness
Strength:
Front Squat 5/3/1
Back Squat 3 x 10 + 2.5kg
MetCon: 21/18/15/12/9
DU
GTOH (75% OHP Max)
After Party: Couch Stretch x 2 min E/S
Performance
Strength:
Front Squat 5/3/1
Back Squat 1 x 20
MetCon: 21/18/15/12/9
DU
Power Snatch (50/35)
After Party: Couch Stretch x 2 min E/S
Monday 30/01/15
Warm-up:
2 Rounds
X Band Walk x 12 E/D
Goblet Squat x 12
Scap Pulls x 12
Fitness
Skill:
EMOM x 18
Handstand Nose & Toes x 30-45s
H&C x 15
Hollow Hold x 30-40s
MetCon: 2 Rounds For Time
Dead lift x 15
KBS x 15 (28/20)
Power Clean x 15
Push up x 15
Back Squat x 15
Sit up x 15
STOH x 15
Burpee x 15
After Party: 3 Mins Tumbling
Performance
Skill:
EMOM x 18
Handstand Walk practice x 45s
Bar MU x 2
Hollow Hold x 45s
MetCon: 2 Rounds For Time
Dead lift x 15
KBS x 15 (28/20)
Power Clean x 15
Push up x 15
Back Squat x 15
Sit up x 15
STOH x 15
Burpee x 15
After Party: 3 Mins Tumbling
Saturday 31/01/15
11:00 – 11:45 Mobility
12:00 – 13:30 Olympic Lifting
19:00 – Gymnastics @ Phoenix Gymnastics