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Friday 13th December

By |2019-12-10T19:55:29+00:00December 12th, 2019|Uncategorized|

Strength:
Weighted ring rows 3 X 10 (feet on the box)

Met Con:
21,18,15,12,9,6,3
KB deadlift 2×32/24kg
Pull ups
Push ups

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Wednesday 11th December

By |2019-12-10T19:33:56+00:00December 10th, 2019|Uncategorized|

Strength:
Muscle up 3x max

Met Con:
3 rds
1 min sumo high pulls 32/24kg
1 min med ball twists
1 min shuttle runs with a chest to floor at each end.
1 min push ups
1 min knee to chest sit ups
1 min rest

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Monday 9th December

By |2019-12-08T21:13:25+00:00December 8th, 2019|Uncategorized|

Strength:
3x 10 strict toes to bar + 10 strict press

Met Con:
3 rds
20 pull ups
15 front squats 60/42.5kg
10 handstand push ups

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Saturday 7th December

By |2019-12-01T21:27:40+00:00December 6th, 2019|Uncategorized|

Strength:
Weighted ring rows 3 X 10 (feet on the box)

Met Con:
Pairs wod 1 work while the other does an isometric hold
80 wall balls 20/14lbs / dip hold
80 T2B / wall ski sit
80 STOH 55/37.5kg / Plank
80 DU / L-Sit
80 Power cleans 55/37.5kg / HS hold (against wall or freestanding)

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Friday 6th December

By |2019-12-01T21:20:21+00:00December 5th, 2019|Uncategorized|

Strength:
Overhead squat 5×3

Met Con:
European Championships 20.3
Mins 0-3
100 double unders + max alternating DB snatch 22.5/15kg
Mins 3-6
100 double unders + max DB thrusters 2x 22.5/15kg
Mins 6-9
100 double unders + max DB devils press 2x 22.5/15kg

(If you find double unders difficult spend 90 secs on DU practice then perform the max reps)

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Thursday 5th December

By |2019-12-01T21:13:09+00:00December 4th, 2019|Uncategorized|

Strength:
Ring Dip 3x max

Met Con:
30 wall balls
30 pull ups
20 wall balls
20 C2B
10 Muscle ups
10 wall balls
20 C2B
20 wall balls
30 pull ups
30 wall balls

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Wednesday 4th December

By |2019-12-01T20:44:30+00:00December 3rd, 2019|Uncategorized|

Strength:
On the min for 10 mins 1 bear complex

Met Con:
Met Con:
21 deadlifts 100/70kg
400m run
15 deadlifts
400m run
9 deadlifts
400m run

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