Monday 26/07/2017

Strength
Back Squat
5,5,5,5,5 (Each Set Starts on 4 Mins)

MetCon
Fitness
21/15/9
Push up
Pull up

Performance
21/15/9
Ring Dip
C2B

Accessory
Yoke Carry
3 x 100′ (BW)

 

Tuesday 27/06/2017

Strength
1 Arm KB Press
5 x 5/5

MetCon
AMRAP x 8 Min
MU x 6
OHS x 12 (45/30)

Accessory
Row x 1km

 

Wednesday 28/06/2017

Strength
6 Rounds
Farmers Carry x 50′ (BW+)
Chin up x 3

MetCon
Every 5 Mins x 3
Power Clean x 10 (70/45)
Row x 250m
DU x 50

 

Thursday 29/06/2017

Gymnastics
EMOM x 12
Odd: Skin the Cat x 1
Even: HS Walk x 40′

MetCon
WB Carry x 1km (9/6)
KBS x 100 (28/20)
WB x 100
WB Carry x 1km (9/6)

 

Friday 30/06/2017

Strength
EMOM x 16
Power Snatch x 2
Add weight every 2 successful rounds

MetCon
Death by Burpee Box Jumps

Accessory
Pendlay Row 3 x 8

 

Saturday 01/07/2017

MetCon
10 km row