Wednesday 30th April

By | 2014-04-29T22:46:04+00:00 April 29th, 2014|Uncategorized|

Met Con 1:
In a team of 3 complete a 3000m row

Met Con 2:
In your team complete:
3 rds
Max reps pull ups in 2 mins
Max reps push ups in 2 mins
Max reps wall balls in 2 mins
1 min rest

*2 people working at a time with the 3rd subbing in & out

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Tuesday 29th April

By | 2014-04-29T06:18:46+00:00 April 29th, 2014|Uncategorized|

Strength:
Snatch from blocks 6×3
Deadlift 5,5,5,5,5

Met Con:
3 rds
20 KB swings 32/24kg
20 burpees

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Monday 28th April

By | 2014-04-27T21:28:11+00:00 April 27th, 2014|Uncategorized|

Strength:
Ring muscle up 3×5-10
Pistol 3×5 each leg
Strict toes to bar 3×10

Met Con:
21 thrusters 45/30kg
21 pull ups
15 hang clean thrusters
15 pull ups
9 clean thrusters
9 pull ups

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Saturday 26th April

By | 2014-04-25T21:43:14+00:00 April 25th, 2014|Uncategorized|

Strength:
Jerk 4×3
Squat 5×6

Met Con:
3 rds
20 pull ups
4 lengths oh lunges 25/15kg
20 squat thrusts

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Thursday 24th April

By | 2014-04-24T08:41:40+00:00 April 24th, 2014|Uncategorized|

Strength:
Turkish get up 10×1
Push press 5×3

Met Con:
Tabata
Row
1 min rest
KB stoh 2×24/16kg
1 min rest
Jumping lunges
1 min rest
Pull ups
1 min rest
Wall balls

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Wednesday 23rd April

By | 2014-04-23T08:59:11+00:00 April 22nd, 2014|Uncategorized|

Strength:
Farmers deadlift 5rm
Weighted ring dips 5rm

Met Con:
In pairs complete
100 burpee box jumps
100 ring rows
100 KB clean + thruster 2×24/16kg
100 push ups
100 KB snatches 24/16kg

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Tuesday 22nd April

By | 2014-04-22T08:26:11+00:00 April 22nd, 2014|Uncategorized|

Strength:
Strict chest to bar pull up & handstand push up 3xmax.
L-sit 90 sec total.

Met Con:
For 20 mins complete:
3 back squats on even mins.
5 pull ups + 5 toes to bar on odd mins.

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Monday 21st April

By | 2014-04-21T07:58:47+00:00 April 21st, 2014|Uncategorized|

Strength:
Clean + f.squat + jerk 5×3

Met Con:
5 rds
20 KB swings 32/24kg
10m broad jumps
20 push ups
10m broad jumps

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