Monday 29/09/14

Warm-up: 2 Rounds

Wall Ball Sub x 12

BU Carries x 20m E/S

Strength:

A1 Barbell Row 5 x 6-8

A2 Ring Dip/Push up

MetCon: 3 Rounds for Time

Sandbag Carry x 400m (20/15)

HSPU x 4

Ring Row x 12

 

Tuesday 30/09/14

Warm-up: C

Strength:

A1 Snatch Pull 6 x 3

A2 Cook Hip Lift 6 x 5 E/S

MetCon: 50/40/30/20/10

KBS (28/20)

DU

 

Wednesday 01/10/14

Warm-up: A

Strength:

A1 RFESS 4 x 8

A2 Bar Hang x 60s

MetCon: AMRAP x 12 Min

Wall Ballx 12 (9/6)

Push up x 6

T2B x 3

 

Thursday 02/10/14

Warm-up: 2 Rounds

200m Run

Bear Crawls x 20m (Front & Back)

Skill: EMOM x 18m

Rope Climb x 1

Box Jump x 3 (@85-90%)

Landmine Rotations x 5

MetCon: 5 Rounds

Power Clean x 10/8/6/4/2 (60/40)

M.U. x 1

Run x 50m

 

Friday 03/10/14

Warm-up: B

Strength:

A1 Landmine Press 4 x 6-8

A2 Back Extensions x 15

MetCon: 21/15/9

STOH (75% OHP Max)

Pull up

Box Jump (24/20)

 

Saturday 04/10/14

11:00 – Mobility

12:00 – Olympic Lifting

13:00 – Gymnastics