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Thursday 11th August

By |2022-07-31T15:27:39+00:00August 10th, 2022|Uncategorized|

Strength:-
5 x 3 Strict or Kipping Ring Muscle ups

*beginner 4 sets of 6 strict Ring pull ups + 8 Ring dips


Metcon:-
4 rounds
8 OHS 70/50kg
8 Box jumps 30/24
8 Strict HSPU

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Wednesday 10th August

By |2022-07-31T15:26:41+00:00August 9th, 2022|Uncategorized|

Strength:-
9 min working on handstands & handstand walking

3 x 5 High Box or plate jumps

Metcon:-
800m Run
40 Deadlifts 65/45kg
30 Box jump overs 24/20
20 HRPU’s
400m Run
40 OHS 50/35kg
30 Pull ups
20 Situps
200m Run
40 KB Swings 24/16kg
30 Burpees
20 Squat thrusts

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Tuesday 9th August

By |2022-07-31T15:25:46+00:00August 8th, 2022|Uncategorized|

Strength:-
5 X 2 Clean & 2 Jerk (building in weight)

5 X 1
Clean & Jerk (At 90%+)

Metcon:-
3 rounds
400m run
10 Burpees over the bar
5 Clean thrusters 60/40kg

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Saturday 6th August

By |2022-07-31T15:21:30+00:00August 5th, 2022|Uncategorized|

Strength:-
Build to a heavy 3 sec pause back squat

Then 3 x 5 at the same weight.

Pairs
Metcon:-
Partner 1 500m Row, Partner 2 400m run*
100 Wall balls 9/6kg
60 Push ups
Partner 1 500m Row, Partner 2 400m run*.
50 Wall balls 9/6kg
30 Pull ups
Both run 400m
25 Wall balls 9/6kg
15 Med Ball Partner Situps (each person does 15, so 30 total)

*Whoever is finished first can start chipping through the reps.

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Friday 5th August

By |2022-07-31T15:20:42+00:00August 4th, 2022|Uncategorized|

Strength:-
5 x 3 Strict or Kipping Ring Muscle ups

*beginner 6 strict Ring pull ups + 8 Ring dips

Metcon:-
4 rounds
5 Thrusters 70/47.5kg
10/7 Cal Bike
15 Situps

Core finisher

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Thursday 4th August

By |2022-08-04T12:36:46+00:00August 3rd, 2022|Uncategorized|

Strength:-
9 min working on handstands & handstand walking

3 x 5 High Box or plate jumps

Metcon:-
2 rounds for time
800m Run
25 Burpee box jump-overs 24/20kg
25 Power Cleans 60/42.5kg
25 Pull ups

 

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Tuesday 2nd August

By |2022-07-31T15:18:13+00:00August 1st, 2022|Uncategorized|

Strength:-
20 min E2MOM
Alternate between 5 Strict Press & 5 weighted pull ups

Metcon:-
3 rounds (12 min Time target)
100 DU’s
30 Plate lunges 20/15kg
15 T2B

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