Thursday 8th December
Strength:
Strict Pull Ups 3xmax
Gymnastic Cycling 21,15,9 HSPU
Met Con:
3 Rounds
15 Hang Squat Cleans 60kg/40kg
15 Ring Dips
Strength:
Strict Pull Ups 3xmax
Gymnastic Cycling 21,15,9 HSPU
Met Con:
3 Rounds
15 Hang Squat Cleans 60kg/40kg
15 Ring Dips
Strength:
2 Cleans and 2 Jerks x5
BB Cycling 3×10 Power Snatch
Met Con:
5 Rounds
5 Power Cleans 75kg/50kg
5 Front Squats 75kg/50kg
10 Floor Press 75kg/50kg
Strength:
Weighted Dips 5×5 + 10 Unbroken Chest to Bar Pull Ups
Met Con:
1000m Row
40 Toes to Bar
20 Handstand Push Ups
Rest 1 min
500m Row
20 Toes to Bar
10 Handstand Push Ups
Rest 1 min
250m Row
10 Toes to Bar
5 Handstand Push Ups
Strength:
Squat 5×3 + Strict Toes to Bar
Met Con:
21,15,9
Box Jump 30″/24″
Chest to Bar Pull Ups
Conditioning:
4x400m Run
Met Con:
10 Rounds
30 seconds Burpees
30 seconds Rest
30 seconds Thrusters 40kg/30kg
30 seconds rest
Strength:
Strict Pull Ups 3xMax
Gymnastics Cycling: 21,15,9 HSPU
Met Con:
‘Karen’
150 Wall Balls