Back to the strength work for the next 4 weeks. We are going to be working on our back squats, press and hang power cleans. I will be adding in some more stabilisation/ activation work in our openers and will be trying a few new ideas in our workouts as well. Hope you enjoy the next few weeks!
20151102 | Monday
Warm Up
Strength
Back Squat
5-5-5-3-3-3
Workout
5 Rounds
20 Push Press
20 Box Jumps
40 Double Unders
Rest 60 seconds between rounds
aims -
go unbroken
Consistent times per round
20151103 | Tuesday 45 min conditioning class
6 Deadlift b/w
9 Box Jumps
12 Burpees
15 G2OH
18 minute AMRAP
20151104 | Wednesday
Warm Up
Ladder Drills
Strength
Press
5-5-5-3-3-3
Workout
4 x 3 minute AMRAPs
20 Wall Balls
10 Burpees
20151105 | Thursday
Warm Up
A. In 10 minutes find max bear complex
B. At aprox 80% bear complex OMEM 12 minutes
C. Workout
3 Rounds
30 KB Swings
30 OH Lunges
20151106 | Friday
Warm Up
In pairs 90 seconds row each for 12 minutes
Strength
Hang Power Clean
5-5-5-3-3-3
Partner Workout
15 min Time Cap
100 pull ups
200 Press Ups
300 Squats
Friday Finisher
Prowlers
