Monday 28/07/14
Warm-up: Complex A x 3
Strength:
1A Back Squat
1B Hollow & C x 15
MetCon:
AMRAP 5 Min
Front Squat x 5 (60/40)
T2B x 5
Rest x 2 min
AMRAP x 5 Min
Dead Lift x 7 (60/40)
OB Burpee x 3
Rest x 2 min
AMRAP 2 Min
Pull up
Tuesday 29/07/14
Warm-up: 3 rounds
Inch Worm
Crab Crawls
Skill: EMOM x 12
Box Jump x 3 (85% Max)
HSPU x 3 (See Board)
MetCon: DT
Wednesday 30/07/14
Warm-up: Dead Lift
Strength:
1A: Dead Lift
1B: Pull aparts x 25
MetCon: For Time
Box Jumps x 10
Sandbag GtS x 5/10/15/20/25
Thursday 31/07/14
Warm-up: Complex E x 3
Strength:
1A: 1 Arm Row 4 x 6
1B: Dip/push up
MetCon:
DU x 50
Power Snatch x 15 (40/27.5)
Push up x 16
Power Clean x 17 (40/27.5)
Pull up x 18
Thruster x 19 (40/27.5)
Sit up x 20
KB Carry x 400m (28/20)
Friday 01/08/14
Warm-up: 3 Rounds of
Med Ball Passes x 10
Bear Crawl x 20m
Strength:
1A: OHP
1B: Pull-up x 6-12
MetCon: AMRAP 12 Min
Wall Ball x 8 (9/6)
Pull up x 8
Wall Ball x 8 (9/6)
T2B x 8
Saturday 02/08/14
11:00 Mobility
12:00 Olympic Lifting
13:00 Gymnastics