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Tuesday 19th October

By |2021-10-17T10:35:36+00:00October 18th, 2021|Uncategorized|

Strength:-
5 x 2-3 Rope climbs
3 x 5 Strict HSPU (plus deficit for advanced)

Metcon:-
4 rounds
500m Row
15 Pull ups
9 DB Thrusters 2 x 22.5/15kg
1 min Rest

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Monday 18th October

By |2021-10-17T10:34:47+00:00October 17th, 2021|Uncategorized|

Strength:-
E2MOM for 12 minutes (6 sets)
1 Snatch pull + 2 Squat Snatch

3 x 5 Dips or weighted dips

Metcon:-
12 min AMRAP
12 Deadlifts
6 Burpees
3 Power Cleans
RX: 65/45kg

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Saturday 16th October

By |2021-10-10T12:16:55+00:00October 15th, 2021|Uncategorized|

Strength:-
5 x 5 Back Squat E2MOM

Metcon:-
4 rounds
400m run (both run together)
20 Pull ups (share the reps)
10 Burpee Box jumps (share the reps)

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Thursday 14th October

By |2021-10-10T12:15:31+00:00October 13th, 2021|Uncategorized|

Strength:-
3 Sets of 2 Push Press + 2 Split Jerk building in weight
Then
Split Jerk 3,3,2,2,2 every 90 seconds

Metcon:-
5 rounds
10 Thrusters 40/30kg
10 Burpees over the bar

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Wednesday 13th October

By |2021-10-10T12:14:58+00:00October 12th, 2021|Uncategorized|

Strength:-
5 x 2-3 Rope climbs
3 x 5 Strict HSPU (plus deficit for advanced)

Metcon:-
1000m Row
2 rounds
40 Wallballs
20 Pull ups
40 KB Swing 32/24kg
20 HSPU or diamond push ups

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Tuesday 12th October

By |2021-10-10T12:14:18+00:00October 11th, 2021|Uncategorized|

Strength:-
E2MOM for 10 minutes (5 sets)
1 Snatch pull + 2 Squat Snatch

3 x 5 Dips or weighted dips

Metcon:-
5 rounds
3 Ring Muscle ups
6 Squat Cleans 75/50kg
50 Double Unders

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Monday 11th October

By |2021-10-10T12:13:39+00:00October 10th, 2021|Uncategorized|

Strength:-
15 minutues spent on Gymnastics skill:-
Choose either Pull up / Toes to Bar work OR handstand work

Metcon:-
15 min AMRAP
15 Box Jumps
12 Push press 52.5/35kg
9 Toes to Bar

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