Monday 16.09.18
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100ft OH KB Carry EA
10 Inch Worms
20 Glute Bridge
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Floor Press5 x 6
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Between Sets 20 BW Russian Twists
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In Pairs I Go You Go
Run 100m
9 KB Deadlifts
6 KB Cleans
3 KB STOH
Aim is unbroken sets
Tuesday 17.09.18
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2 x
50 ft Front Rack Lunge EA
45 Sec Shoulder Opener
45 Sec High Plank
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Front Squat Heavy 3
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Cluster 2,2,2 x 3 - 15 sec rest@75%
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12 Min Amrap
14 KB SDHP
12 Chest To Bar or 10 Pulls Ups
10 Ring Dips / Press Ups
8 Burpees Over The Bar
25 Du's Every Break the Pull Ups or Dips
Wednesday 18.09.18
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EMOM 6
Hang Snatch
Snatch Balance
OHS
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Build To a Heavy/Technical
3 Pos Snatch
High Hang Snatch
Hang Snatch
Snatch
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3 x
20 KB See Saw Row
20 KB Alternating Floor Press
20 Sit Ups
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3 x
15 Ring Row
15 Press Ups
15 Back Extensions
Thursday 19.09.18
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5 Mins Movement
10 Strict T2B
5 High Step Up ES
5 Empty Bar Back Squat
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Back Squat - Heavy 2
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Cluster 1,1,1 x 3 - 15 sec rest@77.5% of heavy 2
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3 x
8 Each Leg Barbell Reverse Lunges
8 KB RDL
20 Hollow Rocks
Run 200m Steady Pace
Friday 20.09.18
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6 Mins Turkish Get Ups
Every 90 secs 5 Burpees
.
Go Every 2 Mins
Strict + Push Press
2 + 4
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Every 2 Mins x 5 Sets
1 - 3 Hang Cleans - Build Load
2 - 10 Toes To Bar + 50 Du's + Amrap HSPU