Saturday 30th September
Strength:
Rope climb 5×2 (use a suitable scale ie legless, regular etc)
Bulgarian ring dip 5×5 (use weight if needed)
Met Con:
20,15,10,5
Chest to bar
Burpee box jumps 24/20″ (facing the box)
Strength:
Rope climb 5×2 (use a suitable scale ie legless, regular etc)
Bulgarian ring dip 5×5 (use weight if needed)
Met Con:
20,15,10,5
Chest to bar
Burpee box jumps 24/20″ (facing the box)
Strength:
Squat 3×6
Met Con:
1000m row
50 toes to bar
30 stoh 60/40kg
Strength:
Jerk 3,3,2,2,1,1
L-sit 3xmax
Met Con:
‘Diane’
21,15,9
Deadlift 100/70kg
Handstand push ups
Strength:
Snatch 3,2,1,2,3
Met Con:
5 rds
20 calorie row
20 push ups
20 box jumps 24/20″
20 pull ups
20 wall balls 20/14lbs
1 min rest
Strength:
Strict pull up + strict press 5×10+5
Met Con:
30,20,10
KB swings 36/28kg
Toes to bar
Strength:
Power clean 3×5
Met Con:
5 rds
5 back squats 125/85kg
15 ring dips
Gym closed
Met Con:
3 rds
20 kb snatch 32/24kg
15 chest to bar pull ups
Into
3 rds
20 wall balls 30/20lbs
15 toes to bar
Into
3 rds
200m run
15 Military burpees
Met Con:
5 rds
7 muscle ups
21 box jumps 28/24″
Finisher:
Max push ups in 2 mins
Max sit ups in 2 mins
Met Con:
DT
5 rds
12 deadlifts
9 hang cleans (any)
6 stoh
Rx= 70/47.5kg
Finisher:
Partner abs