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23/7/2018
Friday 27/07/2018Friday 27/07/18
Strength/Skill Ring Muscle Up Practice: OR Ring Muscle Up 5x5 Metcon 3 Rounds for Time: 1 Min to complete 1 Round of Dumbell DT 1 Min to Complete Max Burpees 1 Min Rest Compwork 4 x 1000m Row Rest 2 Mins between sets
23/7/2018
Thursday 26/07/2018Thursday 26/07/18
Strength/Skill Box Squat 5x5 Metcon 12 Min AMRAP: 6 Thrusters 30/25 50/35 8 Power Cleans Comp Work 12 mins Odds and Evens Odd: 8 Bench Press Even: 8 L-Pull Ups
23/7/2018
Wednesday 25/07/2018Wednesday 25/07/18
Metcon 5 Rounds: 2 Min to Run 400m 1 Min Max GHDSU 1 Min Max Alternating DB Snatch 1 Min Max Ring Rows Comp Work 4 Rounds for Time: 10m Handstand Walk 3 Rope Climbs
23/7/2018
Tuesday 24/07/2018Tuesday 24/07/18
Strength/Skill Every 3 Mins for 5 Sets 10 Deadlifts 10 Strict Press Metcon - 10 Min Cap 2 Rounds for Time 30 HR Push Ups 40 Wall Balls 50 Double Unders Comp Work 4 Sets not for time: 50m Sled Push 120/90 30 second ring support 60 second hip extension hold
23/7/2018
Monday 23/07/2018Monday 23/07/18
Strength/Skill Snatch + 2 O/H Squats Metcon 5 Rounds for Time: 15 Min Cap 9 O/H Squats 30/25 50/35 9 Bar Facing Burpees 9 Chest to Bar Pull Ups Comp Work Every 3 Minutes for 5 Rounds: 5 Front Squats 100/70 5 Strict Toes to Bar 10 Cal Bike arms only |
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