Monday 29/12/14

Warm-up: EMOM x 6

Power Clean x 1

Front Squat x 2

Push Press x 3

Strength: OHP

3,3,3 @ 80%

2,2,2 @ 85%

MetCon:

AMRAP x 3 Min

Power Clean x 6 (70/50)

Push up x 10

Rest x 1 Min

AMRAP x 3 Min

Front Squat x 6 (70/50)

Sit-up x 10

Rest x 1 Min

AMRAP x 3 Min

Over Bar Burpee

 

Tuesday 30/12/14

Warm-up: EMOM x 6

Dead Lift x 3

BB Row x 3

HPC x 3

Push Press x 3

Strength:

A1 BB Row 3 x 5

A2 Push-up/Dip

MetCon: AMRAP 12 Min

KBS x 15 (28/20)

Sandbag Zercher Lunges x 10 E/L (20/15)

Pull up x 5

 

Wednesday 31/12/14

Warm-up: 2 Rounds

KBS x 25

Leg Lowering x 8 E/L

Strength: Dead Lift

MetCon: 4 Rounds

Wall Ball x 20

DU x 30

 

Thursday 01/01/15

Rest Day

 

Friday 02/01/15

Warm-up: 2 Rounds

Bear Crawls x 20m

Goblet Squat x 12

Strength:

Front Squat 3,3,3 @ 80%  2,2,2 @ 85%

Back Squat 1 x 20 @ 70%

MetCon: 9/6/3

Dead Lift (120/90)

HSPU

Burpee Pull up

 

Saturday 03/01/14

11:00 – 14:00 Open Gym & 1 to 1s