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Wednesday 21st October

By |2015-10-20T12:54:56+00:00October 20th, 2015|Uncategorized|

Strength:
Thruster or push press 5,4,3,2,1
Single arm row 3×5 each arm

Met Con:
12 min AMRAP
10 Front lunges 60/40kg
10 chest to bar pull ups
10 burpees
10 handstand push ups

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Monday 19th October

By |2015-10-18T18:47:52+00:00October 18th, 2015|Uncategorized|

Strength:
Muscle up 3xmax
Bularian ring dip 5×5

Met Con:
3 rds with 1 min on each station
Alternate deck squat + sprawl
Pull ups
Double unders
Sit ups
Db/kb push press 2×24/16kg
Rest

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Saturday 17th October

By |2015-10-16T21:35:50+00:00October 16th, 2015|Uncategorized|

Met Con:
In a pair complete
160 pull ups
160 kb swings 32/24kg
160 push ups
160 wall balls
1 mile plate run 20/15kg (1 plate per pair)

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Friday 16th October

By |2015-10-15T21:21:22+00:00October 15th, 2015|Uncategorized|

Strength:
Power clean 5×3
Strict pull up 3xmax

Met Con:
5 rds
5 lengths oh lunge 20/15kg
20 burpees

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Thursday 15th October

By |2015-10-14T21:18:05+00:00October 14th, 2015|Uncategorized|

Strength:
Thruster or push press 5,4,3,2,1
Single arm row 3×5 each arm

Met Con:
3 rds
9 muscle ups
15 handstand push ups
21 v-sits

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Tuesday 13th October

By |2015-10-12T21:28:27+00:00October 12th, 2015|Uncategorized|

Strength:
Muscle up 3xmax
Bularian ring dip 5×5

Met Con:
Traditional circuit:
Push ups
Knees to chest
Ring rows
Plank
Bench hops
Bent over rows
Handstand hold
Burpees
Sit ups
Jumping lunges

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Monday 12th October

By |2015-10-11T20:22:13+00:00October 11th, 2015|Uncategorized|

Strength:
KB/DB squat snatch 5-10 mins practice
Squat 2,2,2,2,2

Met Con:
In a team of 3 each complete:
30 Deadlifts 100/70kg
30 calorie row
30 oh squats 40/30kg
*followong team members cannot start until the person infront reaches 15 calories on the rower.

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