Tuesday, 24 June 2014

Tuesday 24th July

Warm up

Mobilise as necessary
EMOM 10 mins
Even mins 6 burpees
Odd minutes practice double unders

Strength

9x3 strict press at 65%
5x5 weighted pull ups

Met con

3 rounds for time
15 overhead squats 50/30
15 ring dips
15 toes to bar

Monday, 23 June 2014

Monday 23rd June

Apologies for inconsistent posting recently. All back up and running from today.

Warm up

Mobilise as necessary
Glute activation
250m row for time

Strength

Establish a 5RM back squat
3x8 good mornings

Metcon

"Karen"
For time
150 Wallballs 8/6

Tuesday, 17 June 2014

Tuesday 17th June

Warm up

Mobilise as necessary
Glute activation
10 min EMOM
Odd mins 6 burpees
Even mins 5 inch worm

Strength

9x3 bench press at 65%

Olympic weightlifting

EMOM 8 mins
3 x jerk

Metcon

For time
10 chest to bar pull ups
20 thrusters 52.5kg
30 box jumps
40 wall balls
50 double unders

Monday, 16 June 2014

Monday 16th June

Warm up

Glute activation
Row 2km at 60% effort

Strength

Establish a 1RM overhead squat

Olympic weightlifting

EMOM 10 mins
1 clean 1 front squat 1 jerk

Metcon

5 rounds for time
12 Kettlebell swings 24kg
12 push press 42.5kg
12 sit ups

Wednesday, 11 June 2014

Wednesday 11th June

Warm up

EMOM 10 mins
Odd mins 15 cal row
Even mins 10 burpees

Strength

EMOM 9 mins
3 x Strict press at 65%

Metcon

"Chelsea"
EMOM 30 mins
5 pull ups
10 press ups
15 air squats

Monday, 9 June 2014

Monday 9th June

Warm up

Mobilise as necessary
Glute activation drills
Row 2km at 70% effort

Strength

Establish a 1RM front squat

Metcon

5 rounds for time
21 power snatch 40/30
15 toes to bar
9 press ups
400m run

Saturday, 7 June 2014

Saturday 7th June

Warm up

Mobilise as necessary
Glute activation
8 min EMOM
Even mins ten burpees
Odd mins 3 strict pull ups

Strength

Establish a 1RM strict press
5x max reps handstand press ups

Metcon

6 rounds for time
10 burpees
10 ring dips
10 sit ups
10 press ups
400m run