Monthly Archives: October 2014

Saturday 1st Nov

Strength: Squat 5×3 Push press 3×6 Met Con: 1 rd DT -12 deadlifts -9 hang power cleans -6 STOH 21 pull ups 1 rd DT 15 chest to bar pull ups 1 rd DT 9 weighted pull ups 20/5kg

Friday 31st October

Strength: Skin the cat 3×5 Muscle up into max ring dips x3 Met Con: 3 rds 400m run 21 thrusters 40/30kg 90 sec rest

Thursday 30th October

Strength: Pause snatch 6×2 Deadlift 5rm Met Con: ‘Wall ball Isabel’ 1 min wall balls 1 min Isabel 1 min wall balls 1 min Isabel etc….. Until you complete 30 Snatches (any style) 60/40kg

Wednesday 29th October

Strength: Rope climb x5 (use different variations ie legless, l-sit, regular etc) Strict toes to bar 3×10 Strict handstand push up 3×5 (use deficit if needed) Met Con: Pairs wod 150 pull ups 150 DB snatches 32/20kg 150 med ball

Tuesday 28th October

Strength: Hang power clean 5×4 Split Jerk 6×2 Met Con: 10 min AMRAP 3 front squats 100/60kg 50 double unders 3 burpee bar muscle ups 50 double unders * bar taken from floor

Monday 27th October

Strength: Front Lever 5×3 out & in’s + 5 sec holds Chest to rings pull ups 4×8 Met Con: 40 handstand push ups into 10,8,6,4,2 -Deadlifts 120/75kg -Burpees into 40 toes to bar into 2,4,6,8,10 -Deadlifts -Burpees

Sunday 26th October

Open Gym

Saturday 25th October

Strength: Skin the cat 3×5 Muscle up into max ring dips x3 Met Con: 3 rds 20 KB swings 32/24kg 20 burpees

Friday 24th October

Strength: Pause snatch 6×2 Deadlift 5rm Met Con: ‘Killer Grace’ 10 log C&J 60/40kg 10 KB C&J 2×32/20kg 10 Barbell C&J 60/40kg

Thursday 23rd October

Strength: Rope climb x10 (use different variations ie legless, l-sit, regular etc) Strict toes to bar 3×10 Strict handstand push up 5×5 (use deficit if needed) Met Con: 100 double unders 21 front squats 50/35 21 push press 50/35 100