Friday 1st May

By |2015-04-30T06:46:54+00:00April 30th, 2015|Uncategorized|

Strength:
Muscle ups 4×5-10, 2 bar + 2 rings
Strict handstand push up 3xmax

Met Con:
1 mile run
100 pull ups
1 mile run

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Wednesday 29th April

By |2015-04-28T21:39:32+00:00April 28th, 2015|Uncategorized|

Strength:
Planche progression 4×15 sec hold
Handstand hold 4×15 sec
Planche push + pistol squat 3×5 of each
L-sit 3xmax hold

Met Con:
20 min AMRAP
3 muscle ups
5 DB bench press 2×40/24kg
10 toes to bar
20 air squats

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Tuesday 28th April

By |2015-04-27T14:06:58+00:00April 27th, 2015|Uncategorized|

Strength:
Banded Deadlift 8×2
Dish sequence x3

Met Con:
3x 5 min AMRAP with 2 mins rest between
1: 8 hang power cleans & jerk 60/40g & 8 strict ring dips
2: 15 KB swings 32/24kg & 15 box jumps 24/20″
3: 3 wall walks & 25 sit ups

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Monday 27th April

By |2015-04-26T18:13:48+00:00April 26th, 2015|Uncategorized|

Strength:
Power snatch 4×3
Clean pull + h.clean + jerk x5
Back squat 3×3

Met Con:
15,12,9
KB thruster 2×24/16 (KB’s cannot rest on top of the shoulders)
Chest to bar pull ups

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Saturday 25th April

By |2015-04-24T21:55:13+00:00April 24th, 2015|Uncategorized|

Strength:
Muscle ups 4×5-10, 2 bar + 2 rings
Strict handstand push up 3xmax

Met Con:
5 rds
1 min max bear complex 70/47.5kg
1 min rest
1 min plank (changing positions)
1 min rest

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Friday 24th April

By |2015-04-23T21:39:02+00:00April 23rd, 2015|Uncategorized|

Strength:
Front squat 6×4
Snatch 6×2

Met Con:
5 rds
5 bench press
5 power cleans
Go as heavy as possible.

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Thursday 23rd April

By |2015-04-22T15:11:05+00:00April 22nd, 2015|Uncategorized|

Strength:
Planche progression 4×15 sec hold
Handstand hold 4×15 sec
Planche push + pistol squat 3×5 of each
L-sit 3xmax hold

Met Con:
2 rds
500m row
400m run

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Wednesday 22nd April

By |2015-04-21T21:36:42+00:00April 21st, 2015|Uncategorized|

Strength:
Banded Deadlift 8×2
Dish sequence x3

Met Con:
20 muscle ups
30 handstand push ups
40 pull ups
50 sit ups
100 double unders

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