Wednesday 1st August
Strength:
Oh squat 5×3
Met Con:
5 rds
15 toes to bar
20 wall balls
200m run
Strength:
Oh squat 5×3
Met Con:
5 rds
15 toes to bar
20 wall balls
200m run
Strength:
Side to side pull ups 3×10
Weighted ring dip 3×5
Met Con:
15 min AMRAP
10 muscle ups
50 DB snatches 22.5/15kg
30 pull ups
50 KB swings 28/20kg
30 ring dips
50 Sumo high pulls 32/24kg
Strength:
Snatch 5×3
Hang C&J + C&J x6
Squat 3×5
Gym closed
Strength:
Power clean 5×3
Met Con:
30 back squats
30 sit ups
30 floor press
20 front squats
20 v-sits
20 STOH
10 OH squats
10 knees to elbow
10 push press
rx 65/45kg
Strength:
Muscle ups 3×5
Met Con:
30,20,10
Pull ups
KB swings 32/24kg
Squat thrusts
Strength:
Oh squat 5×3
Met Con:
6 rds
6 front squats 80/52.5kg
12 handstand push ups
Strength:
Side to side pull ups 3×10
Weighted ring dip 3×5
Met Con:
15 min AMRAP
10 alt DB snatch 22.5/15
1 length oh DB lunge walk L
10 toes to bar
1 length oh DB lunge walk R
Strength:
Snatch 5×3
Hang C&J + C&J x6
Squat 3×5
Stength:
Strict press 5×5
Hang to L 3×12
Met Con:
21,15,9
Burpee box jumps 24/20″
Chest to bar pull ups