Saturday 1st August
Strength:-
Push Press 5 x 3
Metcon:-
10 min EMOM
Bear Complex
Power Clean+ Front Squat+Push Press+ Back Squat+ Push Press
Finisher:-
Partner Abs
Strength:-
Push Press 5 x 3
Metcon:-
10 min EMOM
Bear Complex
Power Clean+ Front Squat+Push Press+ Back Squat+ Push Press
Finisher:-
Partner Abs
Strength:-
Cleans 6 x 3
Metcon:-
5 rounds
30 DU’s
10 Power snatch 35/25kg
10 HSPU
Strength:-
5 x 30 sec handstand hold+ + 5 mins handstand walking practice
and core work
Metcon:-
3 rounds
21 OHS 50 / 35kg
15 KB swings 24 / 16kg
9 V-situps
Strength:-
5-3-1-3-5 Snatch
Metcon:-
12 min AMRAP
10 STOH 50/35KG
10 T2B
10 Box jumps
Strength:-
4 x 10 Strict T2B + 4 x max ring dips
Metcon:-
3 rounds
400m run
30 DU’s
20 Pull ups
10 Swinging single arm KB Clean & Jerk 28/20kg
Strength:-
5 x 5-8 Strict pull ups
Metcon:- Aurelie’s Birthday Pairs wod
8 rounds (4 rounds each)
Partner A Bike or Row 25 calories whilst Partner B completes
7 Squat cleans
25 Deadlifts
RX:- 80kg/55kg
Reebok Nasty Nine
9 Rounds (For Time):
9 Deadlifts 55kg/40kg
9 Toes to bar
9 Power Cleans 55kg/40kg
9 Air squats
9 Push Jerks 55kg/40kg
9 Burpees over the bar
We are back inside!
Strength:-
Front Squat 4 x 6
Metcon:-
21 Power snatch
9 Pull ups
15 Power snatch
15 Pull ups
9 Power snatch
21 Pull ups
RX:- 50/35kg
Strength:-
4 x 6-10 Bent over rows (barbell or KB / DB, or even SA).
Metcon:-
10 min AMRAP
21 Front rack lunges 50kg/35kg
15 Push ups
9 V-situps
Strength:-
5 sets Split squats x 6-8 reps on each side
Metcon:-
3 rounds of
25 KB swings
25 Squat thrusts
20 KB cleans
20 Side plank and hip drops
15 Goblet squats
15 Burpees