MONDAY:
A1: Overhead barbell lunge (10-10-10-10) A2: Barbell Row (8-8-8-8) Metcon 4 rounds for total accumulate reps on a 4 minute timer Row 300 30 empty bar thruster max pullups in remainder * score = total pullups TUESDAY: Bench Press (5-5-3-3-1-1-1) * increase weight every set Metcon 3 x 3 minute AMRAP's 15 ring dips 200m farmers walk @ 24/16kg max burpees in the remainder * 3 minutes rest between rounds score = accumulate burpees WEDNESDAY: Pistols (EMOM x 7 Minutes) Alternating reps (6-8reps) Metcon (Time) DU 'Kelly' 5 Rounds for Time: 40 Double Unders 30 Box Jumps 30 Wall Balls THURSDAY: Power Snatch (5-5-3-3-1-1-1) Metcon 3 x 4 minute AMRAP/rest 2 between 1 minute plank hold (accumulate) 10 T2B 20 abmat situp Max power snatch @ 35/25kg in remainder FRIDAY: Metcon (Time) For total time: Run 1.6km Rest 3 minutes Run 1.2km Rest 2 minutes Run 800m Rest 1 minute Run 400m Metcon (Distance) Finisher (in pairs) 6 minute row for distance * Must change every 200m
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