Monday 14/10/13

Skill: T2B

Strength: Pressing

6,5,4,3 @ 75%

MetCon: For Time

50 DU

9/6/3

Dead Lift (140/105)

Over bar Burpees

50 DU

 

Tuesday 15/10/13

Skill: GTOH

Strength: Drop Snatch 6 x 2

MetCon: 6 Rounds For Time

Front Squat x 6 (60/40)

Pull up x 6

Push up x 6

 

Wednesday 16/10/13

Skill: DU

Strength: Front Squat

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

MetCon: AMRAP 9 mins

OH Squat x 3 (40/25)

Ring Row x 6

 

 

Thursday17/10/13

Skill: Box Jumps

Strength: Pull Up

5 x 3

MetCon:

Pull up x 15

KB Swing x 20 (24/16)

Box Jumps x 25 (24/20)

KB Snatch x 20 (2 x 10) (24/16)

T2B x 15

Burpees x 20

Push up x 25

 

Friday 18/10/13

Skill:

Strength: Dead Lift

3,3,3 @ 80%

2,2,2 @ 85%

MetCon: 3 Rounds For Time

Run 200m

KB Swing x 50 (24/16)

L-Hold x ME

 

 

Saturday 19/10/13

Open Gym & Personal Goals