Friday 1st July
Strength:-
5 x 5 Floor Press
4 x 10 Barbell Bent Over Row
Metcon:
10-1
Double KB swing 2 x 24/16kg
Ring dips
RX+ add weight to ring dips 10kg/5kg
Medball situps 9/6kg
Strength:-
5 x 5 Floor Press
4 x 10 Barbell Bent Over Row
Metcon:
10-1
Double KB swing 2 x 24/16kg
Ring dips
RX+ add weight to ring dips 10kg/5kg
Medball situps 9/6kg
Strength:-
5 x 3 Squat Snatch
Metcon:-
5 rounds
30/24 cal row or 21/17 cal bike
12 Deadlifts 90/60kg
15 Push ups
*After each round 100m farmers carry KB 2×24/16kg
Strength:-
5 x 2 push press + 1 Split Jerk
*building to until heavy weight for Push press
Then Split Jerk
3 x 3
3 x 2
3 x 1
Metcon:-
3 Rounds
5 Squat cleans 100/70kg
7 Burpee Box Jumps
9 Chest to bar pull ups
12 Deficit HSPU 20kg/10kg
Strength:-
5 x 5 Back Squat
Metcon:-
400m run
45 Wall balls
15 V-Ups
400m run
30 Wall balls
15 V-Ups
400m run
15 Wall balls
15 V-Ups
RX 9/6kg
Strength/ Skill:-
10 mins on dip strength,
Followed by
3x 10 Strict toes to bar
Metcon:
8 Rounds
5 KB clean & jerks left side 32/24kg
5 KB clean & jerks right side 32/24kg
10 Pistols
30 Double Unders
Hero wod:- Lupo
Strength:-
5 x 5 Floor Press
4 x 10 Barbell Bent Over Row
Metcon:-
10 rounds (5 rounds each) YGIG
10 Power C&J + 10 Front squats 60/42.5kg
Strength:-
5 x 3 Squat Snatch
Metcon:-
800m Run
12 T2B
12 Overhead Squats 50/30kg
400m Run
12 T2B
12 Overhead Squats 50/30kg
400m Run
12 T2B
12 Overhead Squats 50/30kg
800m Run
Strength:-
5 x 2 push press + 1 Split Jerk
*building to until heavy weight for Push press
Then Split Jerk
3 x 3
3 x 2
3 x 1
Metcon:-
10 min AMRAP
6 Hang clean & jerk 70/47.5kg
8 Chest to bar pull ups
10 Burpees
Strength:-
5 x 4 Back Squat
Metcon:
5 Rounds
40 Double Unders
20 Front Rack Lunges 55/35kg
10 Push Ups