Monday 27/10/14

Closed

 

Tuesday 28/10/14

Warm-up: EMOM x 6

Power Snatch x 2

Snatch Balance x 2

OHS x 2

Strength:

A1 Back Squat

A2 Personal Mobility

MetCon: AMRAP 12 Min

Rope Climb x 1

DU x 30

 

Wednesday 29/10/14

Warm-up: EMOM x 6

Power Clean x 2

Hang Clean x 2

Front Squat x 2

Jerk Dip x 1

Strength:

A1 Dead Lift

A2 Face Pulls x 15

MetCon: 10-1

Front Squat (70/50)

Push up

 

Thursday 30/10/14

Warm-up: EMOM x 6

Dead Lift x 3

Row x 3

HPC x 3

Front Squat x 3

Strength:

A1 LM Press 4 x 8

A2 Back Extensions x 15

MetCon: 4 Rounds FT

Pull up x 15

KBS x 50

 

Friday 31/10/14

Warm-up: 2 Rounds

Wall Ball Subs x 15

Scap Pull x8

Scap Push x 8

Skill: EMOM x 18

Frog Stand x 45s

Box Jump x 4 @ 85%

Plank Rotation x 45s

MetCon: EMOM x 15min

HPC x 6 (70/55)

OB Burpee x 1 + 1

* 18:30 class will be Halloween Fright Night Special.  Costumes optional.

 

Saturday 01/11/14

11:00 Mobility

12:00 Olympic Lifting