Monthly Archives: April 2014

Wednesday 30th April

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

Tuesday 29th April

Strength: Snatch from blocks 6×3 Deadlift 5,5,5,5,5 Met Con: 3 rds 20 KB swings 32/24kg 20 burpees

Monday 28th April

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

Sunday 27th April

Strongman Sunday

Saturday 26th April

Strength: Jerk 4×3 Squat 5×6 Met Con: 3 rds 20 pull ups 4 lengths oh lunges 25/15kg 20 squat thrusts

Friday 25th April

Strength: Power snatch 6×3 Met Con: 10-1 Power clean 70/47.5kg Ring dip V-sit

Thursday 24th April

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

Wednesday 23rd April

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

Tuesday 22nd April

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.

Monday 21st April

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