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Tuesday 12th July

By |2016-07-11T16:05:05+00:00July 11th, 2016|Uncategorized|

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

Met Con:
50,40,30,20,10
KB swings 28/20kg
Sit ups

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Monday 11th July

By |2016-07-11T05:35:00+00:00July 10th, 2016|Uncategorized|

Met Con:
(Ring Dip) T.J
10 weighted dips 12kg/rx
10 strict pull ups
Max thrusters 60/40kg

Repeat the triplet until you have completed 100 reps of the thrusters.

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Saturday 9th July

By |2016-07-08T20:15:58+00:00July 8th, 2016|Uncategorized|

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

Met Con:
In a pair complete a 25 min AMRAP of:
9 snatch deadlifts
7 hang power snatches
5 oh squats
10 handstand push ups
Rx=60/40kg
Alternate rounds

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Friday 8th July

By |2016-07-07T21:44:30+00:00July 7th, 2016|Uncategorized|

Strength:
Back squat + ring dip 3×6+12

Met Con:
800m run
50 push ups
50 sit ups
50 air squats
400m run
50 push ups
50 sit ups
50 air squats
800m run

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Wednesday 6th July

By |2016-07-05T19:39:59+00:00July 5th, 2016|Uncategorized|

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

Met Con:
18 min amrap
5 power cleans 75/50kg
10 ring dips
15 sit ups

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Tuesday 5th July

By |2016-07-04T21:15:52+00:00July 4th, 2016|Uncategorized|

Met Con:
In a pair complete
120 wall balls
120 chest to bar pull ups
400m farmers carry 2×32/24kg
120 over the box jumps 24/20″
120 calorie row

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Monday 4th July

By |2016-07-04T07:47:57+00:00July 3rd, 2016|Uncategorized|

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

Met Con:
21,15,9
Stoh 60/40kg
Over the bar burpees

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