Wednesday 9th November
Strength:
Deadlift 5RM
Push Press 5×3
Met Con:
7 min AMRAP
5 Chest to Bar
7 Over the Bar Burgees
9 Front Rack Lunges 40kg/30kg
Strength:
Deadlift 5RM
Push Press 5×3
Met Con:
7 min AMRAP
5 Chest to Bar
7 Over the Bar Burgees
9 Front Rack Lunges 40kg/30kg
Strength:
Squat 5×5 + 5-10 Strict Pull Ups
Met Con:
9,7,5
Squat Clean 80kg/55kg
Muscle Ups
Strength:
Strict HSPU 5×5 + 10 Ring Rows after each set
4×30 sec Dish, 30 sec rest
Met Con:
6 Min AMRAP
2,4,6,8 etc
STOH 60kg/40kg
Box Jump Overs 24″/20″
60 sec rest
3 Min AMRAP
15 DU’s
3 Thrusters 60kg/40kg
Gym Closed
Strength:
Strict Muscle Ups 5×5
Partner Leg Lifts
Met Con:
21,15,9
Shoulder to Overhead 60kg/40kg
Toes to Bar
KB Swings 28kg/20kg
Strength:
Skin The Cat 3×5
Met Con:
‘Angie’
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats
Strength:
Deadlift 5 RM
Push Press 5×3
Met Con:
5 Rds
5 Squat Snatch 60kg/40kg
10 Burpees
Strength:
Squat 5×5 + 5-10 Strict Pull Ups
Met Con:
‘Helen’
3 Rds
400m Run
21 KB Swings 24kg/16kg
12 Pull Ups