Monthly Archives: February 2017

Wednesday 1st March

Met Con: In a pair complete 6 mins on each exercise. Only 1 partner will work at a time swapping every 30 seconds. Hang power clean 65/45kg Knees to chest sit ups Sumo DL high pulls 65/45kg Sit ups Front

Tuesday 28th February

Strength: On the min for 10 mins 5 strict hspu + 5 chest to bar Met Con: 800m run 35 ring rows 15 push press 70/47.5kg 400m run 25 ring rows 10 push press 200m run 15 ring rows 5

Monday 27th February

Strength: Clean + front squat + jerk 5×2 Met Con: 12 min AMRAP 10 oh squats 42.5/30kg 10 push ups 10 toes to bar

Sunday 26th February

Gym closed

Saturday 25th February

Workout 17.1 For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs 22.5kg/15kg

Friday 24th February

Strength: Farmers walk 5×10-10m Ring row 3×15 Met Con: 50,40,30,20,10 Double unders Sit ups Press ups

Thursday 23rd February

Met Con: 30 min on a clock 1 mile run into an amarap of 20 deadlifts 125/82.5kg 20 wall balls 20 double KB cleans 2×32/24kg 20 burpees 20 push ups 20 pull ups

Wednesday 22nd February

Strength: Arms only rope climb x5 Front lever hold x5 CF Cycling: 3x 20 box jumps Met Con: 20 min AMRAP 2 muscle ups (or 5 chest to bar) 7 handstand push ups 12 KB swings 32/24kg

Tuesday 21st February

Strength: Bear complex 5×1 1 clean + 5 front squat x3 Floor press 3×5 SLDL 3×5 Weighted Pull up 3×5

Monday 20th February

Strength: 2,4,6,8,10 back squat *10 chest to bar pull ups after each set Met Con: 15 power snatches 60/40kg 21 handstand push ups 12 power snatch 15 hspu 9 power snatch 9 hspu