Monday 30/03/15
Pre Drinks:
Pull aparts 2 x 15
X Band Walks 2 x 12
1 Arm Scap Row 2 x 8
Warm-up:
SGDL x 2
Muscle Snatch x 2
High Hang Snatch x 1
Low Hang Snatch x 1
Snatch x 1
Fitness
Strength:
A1 Front Squat
B1 Back Squat 3 x 10 (60%)
Met Con:
AMRAP x 10 Min
Dead Lift x 6 (60% Push Press)
HPC x 8
STOH x 10
Performance
Strength:
A1 Front Squat
B1 Back Squat 1 x 20
Met Con:
AMRAP x 10 Min
Dead Lift x 6 (60% Push Jerk)
HPC x 8
Push Jerk x 10
After Party:
Couch Stretch x 2 Min
Tuesday 31/03/15
Pre Drinks:
Face Pulls 2 x 15
Cook Hip Lift 2 x 12
Straight Arm Pull Down 2 x 8
Warm up:
OHP x 5
Push Press x 4
Push Jerk x 3
Split Jerk x 2
Fitness
Strength:
Clean Pull 6 x 2
Power Clean 4 x 2
Met Con:
Push Press x 10 (100% OHP)
Jumping Pull up x 20
Wall Ball x 30 (9/6)
KBS x 40 (24/20)
Air Squat x 50
DU x 100
Performance
Strength:
In 15 Minutes fin Max for
Clean + Power Clean + Front Squat
MetCon:
HSPU x 10
Pull up x 20
Wall Ball x 30 (9/6)
KBS x 40 (32/24)
Air Squat x 50
DU x 100
After Party:
Banded GM x 50
Wednesday 01/03/15
Pre Drinks: 2 Rounds
Scap Push x 12
Bear Crawl x 20m
X band walks x 12
Warm up:
EMOM x 6
1 Hand KBS x 4
KB Clean x 4
Push Press x 4
KB Snatch x 4
Fitness
Skill:
9 Mins: OHS Practice
6 mins: Kipping Pull up
Met Con: For Time
Burpees x 150
Performance
Skill:
9 Mins: OHS Practice
6 Mins: Bar MU
MetCon: For Time
Burpee x 150
After Party:
Double KBS x 50
Thursday 02/04/15
Pre Drinks:
Scap Pull 2 x 12
Scap Row 2 x 12
KB Arm Bar 2 x 6 E/S
Warm up: 2 Rounds
Run x 200m
KB Wall Ball Sub x 10
Fitness
Strength:
A1 BarBell Row 5 x 6-8
A2 Push up 5 x ME
MetCon: In Teams of 2 Complete AMRAP in 16 Mins of
Farmers Carry x 50m (BW)
Sprint x 50m
Performance
Strength:
A1 DB Row 5 x 10-12
A2 Ring Dip 5 x 4-6 (Add weight if necessary)
MetCon: In Teams of 2 Complete AMRAP in 16 Mins of
Farmers Carry x 50m (BW)
Sprint x 50m
After party: 3 Minute Wall Squat
Friday 03/04/15
Pre Drinks: 2 rounds
Pull aparts x 15
X band Walks x 12
1 Arm Scap Row x 8 E/S
Warm-up:
Dead Lift x 3
Row x 3
HPC x 3
Push Press x 3
GM x 3
Fitness
Strength:
A1 OHP
A2 DB Row 3 x 8
MetCon: 12 Minute Window
5 Rounds of Cindy
Run x 400m
AMRAP in remaining time of Wall Ball (9/6)
Performance
Strength:
A1 OHP
A2 Chin up 3 x 4-6 (Add weight if necessary)
MetCon: 12 Minute Window
5 Rounds of Cindy
Run x 400m
AMRAP in remaining time of Wall Ball (9/6)
Saturday 04/04/15
11:00 – 11:45 Mobility
12:00 – 13:30 Olympic Lifting
13:30 – 14:00 Open Gym