Monday 26/05/14

Complex C x3

Strength:

1A Front Squat

1B Chins x 6-10

MetCon:

DU x 50

4 Rounds of

Pull up x 12

Sit up x 12

KB Swing x 12 (24/20)

Box Jump x 12 (24/20)

 

Tuesday 27/05/14

Complex A x3

Scap Push /Pull

Strength/Skill: EMOM x 18 Alternate

TGU x 2

Plank Rotation

Rope Climb

MetCon: 5 Rounds FT

Power Clean x 3 (75%)

Rack Lunges x 6

OB Bupee x 9

 

Wednesday 28/05/14

Bear Crawls

Skill: EMOM x 16 Alternate

KB Push Press x 10

Box Jump x 4 (80%)

MetCon: In Teams of 2 AMRAP 20 mins

Tyre Slam x 20

K2E x 8

Box Jump x 8 (24/20)

 

Thursday 29/05/14

Complex B

Strength:

1A Barbell Row 5×5

1B Push up 5xMax

MetCon: 6 Rounds FT

Farmer Carry x 50m (BW)

OHWL x 50m (20/15)

Pull up x 6

 

Friday 30/05/14

Med Ball Passes x 25

BU Carries

Strength:

1A Dead Lift

1B Banded Pull apart x 25

MetCon: AMRAP 8 Min

Run x 50m

Back Squat x 10 (50/35)

DU x 10

 

Saturday 31/05/14

11:00 Mobility

12:00 Olympic Lifting

13:00 Gymnastics