Monday 30/09/13

Skill: L-Hold

Strength: Dead Lift

3,3,3 @ 80%

2,2,2 @ 85%

MetCon: Tabata Something Else

Pull ups / Push ups / Sit ups / Squats

 

Tuesday 01/10/13

Skill: T2B

Strength: Clean

MetCon: Farmers Carry

20 Mins to work up to max 40m Carry

 

Wednesday 02/10/13

Skill: Frog Stance

Strength: OHP (PP)

2,2,1,1,1 @ 90%

MetCon: AMRAP 8 mins

HRPU x 10

Box Jumps x 10 (24/20)

 

Thursday 03/10/13

Strength: Front Squat

2,2,1,1,1 @ 90%

MetCon:

Dead Lift 10,9,8,7,6,5,4,3,2,1 (100/80)

DU x 20

Sit ups 10,9,8,7,6,5,4,3,2,1

 

Friday 04/10/13

Skill: DU

Strength: Ring Dip

MetCon:

AMRAP 5 mins

Box Jumps x 5 (24/20)

Sit up x 10

Wall Ball x 15 (8/6)

Rest 2 min

AMRAP 5 mins

KB Swings x 10 (24/16)

Goblet Squat x 5 (24/16)

Rest 2 min

AMRAP 5 mins

Burpees