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Saturday 10th October

By |2020-10-04T09:18:56+00:00October 9th, 2020|Uncategorized|

Strength:-
6 x 1 snatch complex
Snatch pull + hang snatch+ Snatch

Metcon:-
YGIG
18 min AMRAP
3 Front Squat
3 Push press
3 Thrusters
3 Over the bar burpees
RX:- 50/35kg

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Friday 9th October

By |2020-10-09T12:08:11+00:00October 8th, 2020|Uncategorized|

Strength:-
1 – 30 secs Nose to wall handstand hold
2 – 30 secs Handstand marching or plank marching
3 – 30sec Dish / Hollow hold


Metcon:-
EMOM 12 min 45 secs on 15 secs off
1 – Pull ups
2 – Farmers hold  KB box step ups 2 x 20/12kg
3 – Alternating DB snatch 22.5/15kg

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Tuesday 6th October

By |2020-10-04T09:13:03+00:00October 5th, 2020|Uncategorized|

Strength:-
Pull and Push strength
3 x Max strict pull ups, if over 8 reps add weight
3 x Max strict HSPU, if over 8 reps add deficit

Metcon:-
500m row
Then
3 rds
15 shoulder to overhead 60/40kg
15 toes to bar
Then
500m row

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Saturday 3rd October

By |2020-09-27T14:31:27+00:00October 2nd, 2020|Uncategorized|

Strength:-
1 – 30 secs Nose to wall handstand hold
2 – 30 secs Handstand marching or plank marching
3 – 30sec Dish / Hollow hold


Metcon:-
10 min AMRAP
12/10 cals Assault Bike or 15/12 cals Row
14 Toes to Bar
18 KB swings 24/16kg

 

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Friday 2nd October

By |2020-09-27T14:30:01+00:00October 1st, 2020|Uncategorized|

Strength:-
Front Squat 6×3

Metcon:-
60 Calorie Row
50 Wall balls 9kg/6kg
40 Pull-ups
30 Burpees
20 Overhead squat 50kg/35kg
10 Muscle-ups or scaled 10 Burpee pull-ups

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