Monday 22/12/14

Warm-up:  EMOM x 6

Dead Lift x 2

Row x 2

HPC x 2

Push Press x 2

Back Squat x 2

Strength: OHP

6,5,4,3* @ 75%

*+ ME Push Press

MetCon: In Teams of 2 Complete

DU x 200

2 Rounds of

Alternating Box Jumps x 50 (24/20)

Alternating GTOH x 50 (50/35)

Alternating Burpees x 50

DU x 200

 

Tuesday 23/12/14

Warm-up: 2 Rounds

Bear Crawl

KB Wall Ball Sub x 15

Scap Push x 6-10

Scap Pull x 6-10

Strength:  EMOM x 12 (add weight each round)

SGDL x 1

Hang Snatch x 1

Snatch Balance x 1

OHS x 1

MetCon: In Teams of 2 complete AMRAP in 20 mins of

KBS x 20

Ring Row x 10

T2B x 5