Monday |
28/01/2019 |
| Skill | |
| HSPU | |
| MetCon | |
| Dead Lift x 60 (80/52) | |
| Burpee OB x 50 | |
| Dead Lift x 40 (100/65) | |
| Bar Facing Burpee x 30 | |
| Dead Lift x 20 (120/80) | |
| HSPU x 10 | |
Tuesday |
29/01/2019 |
| MetCon | |
| In 35 Minutes | |
| 3 Rounds | |
| Devils Press x 15 (22.5/15) | |
| Bar Mu x 6 | |
| Then | |
| Establish 1RM
Clean Pull + HPC + Thruster |
|
Wednesday |
30/01/2019 |
| Part A | |
| Every 2 Minutes x 6, Rest x 1 min | |
| Rope Climb x 3 | |
| DU x 30 | |
| Max Cal Row in remaining time | |
| Part B | |
| 3 Rounds | |
| 1 Arm FR KB Carry x 200′ E/S | |
| Sandbag Carry x 200′ | |
Thursday |
31/01/2019 |
| Strength | |
| A1. Front Squat x 10,10,10 | |
| A2. Push up 3 x 10 | |
| MetCon | |
| 4 Rounds | |
| DB Hang Clean & Press x 30 (22.5/15) | |
| C2B x 20 | |
| Sit-up x 10 | |
Friday |
01/02/2019 |
| MetCon | |
| 3 Rounds | |
| Box Jump x 10 | |
| Max Assault Bike Cals in 60s | |
| Rest x 2 Min | |
| 3 Rounds | |
| Sandbag Squats x 10 | |
| Max DU in 60s | |
| Rest x 2 Min | |
| 3 Rounds | |
| Plank Rotations | |
Saturday |
02/02/2019 |
| MetCon | |
| In Teams of 3 | |
| 3 Rounds | |
| Pull up x 50 | |
| Box Jump x 50 (24/20) | |
| Double DB Clean x 50 (22.5/15) | |
| Rest x 5 Min | |
| 2 Rounds | |
| T2B x 75 | |
| Cal Row x 75 | |
| Rest x 5 Min | |
| 1 Round | |
| Thruster x 100 (45/30) |