Monday 061117 - Endurance
Focus -
40 Min EMOM
1 - Cal Row - M - 18/15/12 F - 14-12-10
2 - 30 DU's + 10 KB swings
3 - Burpee Box Overs 12/10/8
4 - Rest
Tuesday 071117 - Strength
Activation -
5 Min Amrap
TGU
1+1, 2+2,3+3 etc
Focus -
Off Every 3 Mins x 6
Strict Press at %'s below
Straight Into
5-10 Pull Ups
Bar Starts From The Floor
60%x3,
67.5%x3
72.5%x8x2
72.5%x8+
Conditioning -
15 Min Amrap
10 Press Ups
16 Farmers KB Lunge
36 Du's
Every 3 Mins 5 Burpees
Wednesday 081117 - Power
Activation -
Barbell Warm Up x 3 Add Load
5 Kang Squats
5 Hang Power Cleans
5 Jerks
Focus -
8 Mins Max
Power Clean and Jerk
Every 30 Seconds x 8 Mins
2 Power Clean and Jerk
Aim is Touch and Go
Conditioning -
Between 2 People
Row 3km
Only 250 at a time
5 Thrusters at 40/25 after each row
Thursday 091117 - Strength
Activation -
3 Rounds
10 Good Mornings
5 Broad Jumps
Focus -
Every 2 Mins x 6
Deadlift at Below Reps and %
60%x3,
67.5%x3
72.5%x8x2
72.5%x8+
Rest 2 Mins
10 Min EMOM
1 - 6-8 Burpees Over The Bar
2 - 15 KB Swings
Rest 5 Mins
In Pairs
9 Min Amrap
50 Wall Balls
50 Box Jumps
Friday 101117 - Midline
Activation -
3 Rounds
10 Tempo Ring Row 3-0-3-0
2 Wall Climbs
Focus -
In 6 Mins
Find a Heavy TGU
Rest 2 Mins
5 Rounds
3 TGU @ 2 Loads below max
30 Sec Wall Facing HS Hold
Run 200m
Conditioning -
12 Min Amrap
50ft OH Lunge
or
50ft OH Carry
20 Hollow Rocks
30 Sec High Ring Hold