Saturday 30th September

By | 2017-09-29T20:31:12+00:00 September 29th, 2017|Uncategorized|

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)

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Wednesday 27th September

By | 2017-09-26T22:15:01+00:00 September 26th, 2017|Uncategorized|

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

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Saturday 23rd September

By | 2017-09-22T21:01:44+00:00 September 22nd, 2017|Uncategorized|

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

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Friday 22nd September

By | 2017-09-21T21:24:13+00:00 September 21st, 2017|Uncategorized|

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

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