Monday 31/03/14

Strength:

BB Row 5×5

Push up 5xME

MetCon: In teams of 2 complete 8 rounds of

Burpee Box Jump x 6 (24/20)

Pull up x 6

Sand Bag Carry x 50m

 

Tuesday 01/04/14

Strength: Dead Lift

MetCon:

50 DU

6 Rounds of

HSPU x 5

Hang Clean x 5 (50/35)

50 DU

 

Wednesday 02/04/14

Warm up: Complex C

Strength: RFESS 5×5

Plank Rotations x 5

MetCon: 21/15/9

STOH (75% OHP Max)

Back Squat

 

Thursday 03/04/14

Warm up: KB Arm Bar

Strength: 16 min Alternating

KB PP x 8

Rope Climb x 1

MetCon: For Time

Run 200m

Pull up x 20

Sit up x 20

Wall Ball x 20 (9/6)

KB Swing x 20 (24/16)

OH Walking Lunge x 20 (20/15)

Run x 200m

 

Friday 04/04/14

Warm up: Carries

Strength: EMOM x 16 min

KB Snatch x 3

Hollow Hold (remaining time)

MetCon: 3 Rounds. New round every 4 mins.

Ring Dip x 5

Dead Lift x 10 (60-70% Max)

Wall Ball x 15 (9/6)

K2E x 20

DU x 25

 

Saturday 05/04/14

Olympic Lifting Class – 11:00

Open Gym – 12:00 – 13:00