Monday 30/04/14

Complex A x 3

Strength:

A Barbell Row 5×5

B Push up/Ring Dip 5xMax

MetCon: Annie

 

Tuesday 01/07/14

KB Swing x 50

Strength:

A Dead Lift

B Bar Hang x 60s

MetCon:

EMOM x 10

Power Clean x 4 (70/50)

T2B x 4

EMOM x 5

Burpee x 10

 

Wednesday 02/07/14

Complex C x 3

Strength: RFESS 4×6

MetCon: In Teams of 2 Complete 20 rounds of

Tyre Slams x 20

KB Swings x 15 (28/20)

Box Jumps (24/20)

 

Thursday 03/07/14

Complex B x 3

Strength: EMOM x 16 (Alternate)

KB Push Press x 10

KB Clean x 10

MetCon:

Du x 50

8/6/4/2

Dead Lift (85% Max)

Chin up

 

Friday 04/07/14

3 Rounds of

Wall Ball Passes x 10

Bear Crawls x 20m

Strength: EMOM x20 (Alternate)

KB Arm Bar x 45s

TGU x 2

Hollow Hold x 30s

MetCon:

Wall Ball Shot x 21/15/9  (9/6)

Wall Ball Carry x 400m

 

Saturday 05/07/14

Mobility @ 11:00

Kettle Bells @ 12:00

Competition class @ 13:00