Friday 1st August
Strength:
Handstand or HS walk 5-10 mins
Skin the cat 3×3 straight into max ring pull ups after the last rep.
Met Con:
3 rds
500m row
15 overhead squats 40/30kg
3 rope climbs
Strength:
Handstand or HS walk 5-10 mins
Skin the cat 3×3 straight into max ring pull ups after the last rep.
Met Con:
3 rds
500m row
15 overhead squats 40/30kg
3 rope climbs
Strength:
Thruster 5,5,3,3,1,1
Plate abs 3×10
Met Con:
3 rds
25 pull ups
4 lengths OH lunge 20/15kg
25 push ups
Met Con 1:
In a team of 3
Max prowler shuttles in 7 mins 50/20kg on the prowler
Met Con 2:
In a team of 3 complete
60 muscle ups
75 ball to shoulder 75/40kg
90 handstand push ups
*divide as needed
Strenght:
Overhead squat 1,1,1,1,1,1,1
Round the world 3×10
Met Con:
round 1 =
8 deadlifts 70/50kg
7 cleans 70/50kg
6 snatches 70/50kg
8 pull-ups
7 chest-to-bar pull-ups
6 bar muscle-ups
round 2 =
6 DL, 5 Cleans, 4 Sn, 6 PU, 5 C2B, 4 MU
round 3 =
4 DL, 3 Cleans, 2 Sn, 4 PU, 3 C2B, 2 MU
Strength:
Weighted pull up 3,3,3,3,3
Perform max weighted ring dips after each set.
Met Con:
500m row or 400m run
50 KB/DB thrusters 2×20/12kg
30 burpees
1000m row or 1000m run
30 burpees
50 KB thrusters
500m row or 400m run
Strongman Sunday
Strength:
Handstand or HS walk 5-10 mins
Skin the cat 3×3 straight into max ring pull ups after the last rep.
Met Con:
100 double unders
20 ball to shoulder 60/40kg
800m run
20 ball to shoulder
100 double unders
Strength:
Thruster 5,5,3,3,1,1
Plate abs 3×10
Met Con:
10 rds
3 deadlifts 150/100kg
6 strict ring dips
9 toes to bar
Strength:
For 20 mins
3 power cleans on even mins
3 ring muscle ups on odd
Met Con:
1 mile run
Strength:
Front squat 5×4
Round the world 3×10
Met Con:
In a pair complete
25,21,18,15,12,9,6,3
Stoh 60/40
Pull ups
*partner A completes the 25’s then partner B does. Then A moves onto the 21’s followed by B etc….
The non working partner must hold a plank variation while the other works.