Tuesday 05/05/15
Pre Drinks:
Face Pulls 2 x 15
Cook Hip Lift 2 x 12
Straight Arm Pull Down 2 x 8
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: 10-1
Front Squat (60/40)
Sit up
Performance
Strength:
A1 OHP
A2 Chin up 3 x 4-6 (Add weight if necessary)
MetCon: 10-1
Front Squat (60/40)
Sit up
After Party:
Couch Stretchx 2 Min (E/L)
Wednesday 06/05/15
Pre Drinks:
Scap Pull 2 x 12
Scap Row 2 x 12
KB Arm Bar 2 x 6 E/S
Warm up:
EMOM x 6
SGDL x 2
Muscle Snatch x 2
High Hang Snatch x 1
Low Hang Snatch x 1
Snatch x 1
Fitness
Strength:
Snatch Pull 6 x 2
Power Snatch 4 x 2
Met Con: In Teams of 2 complete AMRAP in 18 Minutes of
Tyre Slams x 20
Wall Balls x 15 (9/6)
Ring Row x 10
*Neither the Hammer nor the Wall Ball can touch the ground. If they do there will be a penalty of 10 burpees to be performed AFTER the 18 minutes for EACH occasion.
Performance
Strength:
In 15 Minutes find Max for
Power Snatch + Snatch Balance + OHS
MetCon: In Teams of 2 complete AMRAP in 18 Minutes of
Tyre Slams x 20
Wall Balls x 15 (9/6)
Ring Row x 10
*Neither the Hammer nor the Wall Ball can touch the ground. If they do there will be a penalty of 10 burpees to be performed AFTER the 18 minutes for EACH occasion.
After Party:
Accumulate 2 mins bar hang
Thursday 07/05/15
Pre Drinks: 2 rounds
Scap Push x 12
Scap Pull x 12
Scap Row x 12
Warm up: 2 Rounds
Bear Crawl x 10m
Push up x 10
Inch Worm x 4
Rev Bear Crawl x 10m
Fitness
Skill:
T2B Practice
Ring MU Progressions
Met Con: 3 rounds
Sandbag Carry x 200m (20/15)
KBS x 30
Pull up x 20
Performance
Skill: EMOM x 16
1-8: MU x 2-3
9-16: T2B x 6-8
MetCon: 3 Rounds
Sandbag Carry x 200m (20/15)
HPC x 30 (45/30)
C2B x 20
After Party:
ME Plank Hold
Friday 08/05/15
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
Front Squat x 3
Back Squat x 3
Fitness
Strength:
A1 Front Squat
B1 Back Squat 3 x 10 (60%)
Met Con: AMRAP x 6 Min
Power Snatch x 8 (60/40)
T2B x 8
Rest x 2 Min
AMRAP 2 Minutes
Burpee
Performance
Strength:
A1 Front Squat
B1 Back Squat 1 x 20
Met Con:
AMRAP x 6Min
Power Snatch x 8 (60/40)
T2B x 8
Rest x 2 Min
AMRAP x 2 Min
OB Burpee
After Party:
Double KBS x 50
Saturday 09/05/15
11:00 – 11:45 Mobility
12:00 – 13:30 Olympic Lifting
13:30 – 14:00 Open Gym