MONDAY:
Hang Clean (5, 5, 3, 3, 1, 1, 1,) Push Press (3 reps EMOM x 7 minutes) Metcon: Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14# TUESDAY: A1: Bench Press (4 x 5 reps) A2: Bent Over Row (4 x 8-10) Metcon (Time) 3 rounds for time 7 bar muscle ups 21 burpees 50 double unders *Scaling for muscle ups 1. 7 CTB + 7 Ring Dips 2. 7. Pullups + 7 Ring Dips WEDNESDAY: A1: Weighted Step-ups (12, 12, 12 Alternating) - 20" BOX A2: Farmer's Carry (3 x 100M) 100M farmers Walk (32/24kg) Conditioning: Beep TEST (AMRAP - Rounds and Reps) THURSDAY: Hang Power Snatch (5,5,3,3,1,1,1) Deadlift (3 reps EMOM x 7 minutes) Metcon (AMRAP - Reps) 3 Rounds for total REPS 1 minute DB Manmakers (power) (22.5/15kg) 1 minute T2B 1 minute rest FRIDAY: Pistols (Tabata - 8 x 20/10) Max Height Box Jump 5, 5, 3, 3, 1, 1, 1 Metcon (AMRAP - Reps) 4 rounds on a 3 minute timer/ resting 3 between 400m run Then Max back squats @ 70/45kg * score = back squat - use racks SATURDAY: In PAIRS, one person working at a time 2 MINUTES REST BETWEEN MOVEMENTS 1: Metcon (Calories) ROW MAX CALS 4 MINS 2: Metcon (AMRAP - Reps) MAX DB Snatch 4 mins (27.5/17.5KG) 3: Metcon (Distance) MAX metres sled push 80/50 4 mins 4: Metcon (AMRAP - Reps) MAX Pull-ups 4 mins 5: Metcon (Calories) ROW MAX CALS 4 MINS 6: Metcon (AMRAP - Reps) MAX wall balls 9/6 4 mins Gymnastics Metcon (No Measure) Accumulate 3 mins in Plank position Accumulate 2 mins in Hollow hold Accumulate 1 min L-SIT
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