Monday 27/04/15
Pre Drinks: 2 rounds
Pull aparts x 15
X band Walks x 12
1 Arm Scap Row x 8 E/S
Warm-up:
Dead Lift x 3
Row x 3
HPC x 3
Push Press x 3
GM x 3
Fitness
Strength:
A1 OHP
A2 DB Row 3 x 8
MetCon:
AMRAP x 5 Min
Dead Lift x 6 (60/40)
Push up x 6
Rest x 2 Min
AMRAP x 5 Min
P Clean x 6 (60/40)
Sit-up x 6
Rest x 2 Min
AMRAP x 5 Min
GTOH x ME (60/40)
Performance
Strength:
A1 OHP
A2 Chin up 3 x 4-6 (Add weight)
MetCon:
AMRAP x 5 Min
Dead Lift x 6 (60/40)
Push up x 6
Rest x 2 Min
AMRAP x 5 Min
P Clean x 6 (60/40)
Sit-up x 6
Rest x 2 Min
AMRAP x 5 Min
GTOH x ME (60/40)
After Party:
Couch Stretch x 2 Min E/L
Tuesday 28/04/15
Pre Drinks:
Pull aparts 2 x 15
X Band Walks 2 x 12
1 Arm Scap Row 2 x 8
Warm up:
2 Rounds
Bear Crawl x 20m
Scap Pull x 8
Med Ball Passes x 10
Fitness
Skill: MU
Met Con: 3 Rounds
Front Squat x 3 (80/55)
T2B x 18/15/12
Then:
AMRAP Unbroken Front Squats
Performance
Skill:
MetCon: 3 Rounds
Clean + Front Squat x 3 (80/55)
T2B x 18/15/12
Then:
AMRAP Unbroken Front Squats
After Party: Plank Hold x 2 min
Wednesday 29/04/15
Pre Drinks:
Pull aparts 2 x 15
X Band Walks 2 x 12
1 Arm Scap Row 2 x 8
Warm up:
EMOM x 6
SGDL x 2
Muscle Snatch x 2
High Hang Snatch x 1
Low Hang Snatch x 1
Snatch x 1
Fitness
Strength:
A1 BarBell Row 5 x 6-8
A2 Push up 5 x ME
MetCon:
Pull up x 15/12/9/6/3
Burpee Box Jump x 3/6/9/12/15 (24/20)
Performance
Strength:
A1 DB Row 5 x 10-12
A2 Ring Dip 5 x 4-6 (Add weight if necessary)
MetCon:
MU x 5/4/3/2/1
Burpee Box Jump x 3/6/9/12/15 (24/20)
After Party: Double KB Swing x 50
Thursday 30/04/15
Pre Drinks: 2 Rounds
Face Pulls x 15
Cook Hip Lift x 12
Straight Arm Pull Down x 8
Warm-up
EMOM x 6
Muscle Clean x 2
Hang Power Clean x 2
Hang Clean x 2
Clean x 2
Fitness
Strength:
Clean Pull 6 x 2
Power Clean + Split Jerk 4 x 2 + 1
Met Con: 21/15/9
DB Push Press (25/15)
DU x 50
Performance
Strength:
In 15 Minutes fin Max for
Clean + Power Clean + Push Jerk
MetCon:
HSPU x 15/12/9
DU x 75
After Party:
Banded GM x 50
Friday 01/05/15
Pre Drinks:
Pull aparts 2 x 15
X Band Walks 2 x 12
1 Arm Scap Row 2 x 8
Warm-up:
EMOM x 5
OHP x 5
Push Press x 4
Push Jerk x 3
Split Jerk x 2
Fitness
Strength:
A1 Front Squat
B1 Back Squat 3 x 10 (60%)
Met Con: 9/6/3
GTOH (100% OHP)
Pull up
Bar Facing Burpee
Performance
Strength:
A1 Front Squat
B1 Back Squat 1 x 20
Met Con: 9/6/3
Power Snatch (100% OHP)
C2B
Bar Facing Burpee
After Party:
Max Effort Plank Hold
Max Effort Hanging L Sit