Friday 1st July

By | 2016-07-04T07:46:38+00:00 June 30th, 2016|Uncategorized|

Strength:
Snatch 3×3
2 cleans + 2 jerks x5

Met Con:
9,7,5
Power snatch 60/40kg
Oh squat 60/40kg

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Thursday 30th June

By | 2016-06-30T08:45:59+00:00 June 30th, 2016|Uncategorized|

Strength:
Strict handstand push up 3×8
Kipping chest to bar 21,15,9

Met Con:
15 min AMRAP
6 knees to elbow
9 push press 50/35kg
15 box jumps 24/20″

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Wednesday 29th June

By | 2016-06-29T05:00:05+00:00 June 29th, 2016|Uncategorized|

Met Con:
5 rds
50 double unders
15 KB swinging squat clean + thruster 2×20/12kg
15 burpees
300m row
2 mins rest

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Tuesday 28th June

By | 2016-06-27T22:42:02+00:00 June 27th, 2016|Uncategorized|

Strength:
For 16 mins complete
3 deadlifts on even mins
3-6 muscle ups on odd

Met Con:
3 rds
7 squat cleans 75/50kg
15 ring dips

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Monday 27th June

By | 2016-06-27T07:37:30+00:00 June 27th, 2016|Uncategorized|

Strength:
Oh lunge 3×12
Weighted pull up 3×5

Met Con:
20,15,10,5
Toes to bar
KB swings 32/24kg
*400m run between rds

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Saturday 25th June

By | 2016-06-24T22:02:49+00:00 June 24th, 2016|Uncategorized|

Strength:
Squat 3,3,3,2,2

Met Con:
15 min AMRAP
200m row
12 pull ups
6 stoh 2×32/24kg
6 front lunges 2×32/24kg

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Thursday 23rd June

By | 2016-06-22T07:23:17+00:00 June 22nd, 2016|Uncategorized|

Strength:
Press 5,5,5
Push press 3,3,3
Jerk 1,1,1

Met Con:
15,12,9
Hang snatch 50/35kg
Handstand push ups

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Wednesday 22nd June

By | 2016-06-21T19:44:21+00:00 June 21st, 2016|Uncategorized|

Strength:
Snatch 5×3

Met Con:
In a team of 4 complete
80 ball to shoulder 60/40kg
160 toes to bar
160 over the box jumps 24/20″
160 ring dips
*the team is divide into pairs, 1 pair will complete the exercises while the other completes a 400m run. Change over every time the running pair returns.

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