Friday 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

Thursday 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

Wednesday 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

Tuesday 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

Monday 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