Wednesday, 13 May 2020
Accessory Work 4 Rounds 20 Pendlay Row 15 Scap push ups 60 second plank Metcon 15 Minute AMRAP 3-6-9-12-15-18…. Alternating Single db – Devils Press Pistols / double Air squats 100 metre run after each round
Tuesday, 12 May 2020
METCON 20 minute AMRAP 10 Push ups 20 Single Db Push Press 50 Double unders/100 ss Accessory Work 4 Sets 10-15 Seated single DB-shoulder press 20 Sit-ups
Monday, 11 May 2020
10 SETS AMRAP 2:00 12 Step back lunges 24 Jumping lunges Max Burpees in remaining time Rest 1:00 Finisher 10 minutes 20 on/off Wall sit hold
Saturday, 9 May 2020
*IT’S TESTING WEEK!! METCON 500 Box Step ups FOR TIME -With Back pack (45 Minute Cap)
Friday, 8 May 2020
*IT’S TESTING WEEK!! METCON ROLL THE DICE 30 Minute EMOM Number 1- Box jumpovers/Box Jumps 2- 50 Du/60 SS 3- Push Ups 4-Db Snatch 5-Air Squats 6-Leg Raises 45 Seconds Work 15 Rest
Thursday, 7 May 2020
*IT’S TESTING WEEK!! STRENGTH Pause Front Squats 5 x 8-12 Reps 5 Seconds down 1 Second Pause Explode up Rest :90 METCON 5x 3minute AMRAP 20 Burpees Max Double Unders/Single Skips in remaining time. Rest 1:00
Wednesday, 6 May 2020
*IT’S TESTING WEEK!! STRENGTH 4-5 Sets 8-12 Seated Db/Odd object Press (Each side) 1 Minute Plank METCON Conditioning-For Time 8 Rounds 20 Plate/Db STOH 200 Metre Run
Tuesday, 5 May 2020
*IT’S TESTING WEEK!! STRENGTH 4 Sets Max Pull-ups/Ring rows/Bent over row Straight into 10 DB/odd object Romanian deadlifts Rest :90 METCON 15min AMRAP 10 Alternating – Pistol squats or 20 Air squats 20 Alternating Jumping lunges 30 Double Unders
Monday, 4 May 2020
*IT’S TESTING WEEK!! TABATA 10 Rounds in total Alternating between the 2 movements Plate/bag Pendlay Row Cossack Squats METCON 9 Minute EMOM Min 1- 20 single arm db thruster Min 2- 20 plate to overhead Min 3- 10 burpees to plate Straight into 3 rounds- 9 minute cap 20 single arm db thruster 20 plate […]
Saturday, 2 May 2020
METCON EMOM 40 Minute 1- 15 box jumps Minute 2- 100 metre run Minute 3- 15 Sit-ups Minute 4- 15 Single dB thrusters Minute 5- Rest