Tuesday 09 May 2017
09/05/17
3-3-3 Deadlift (increase by 2.5kg)
Then
30-25-20-15-10
DU
Box Jump (20/24)
STOH (30/40)
Wednesday 10 May 2017
10/05/17
5-5-5 Front Squat (increase by 2.5kg)
Then
30 Mountain Climbers 30 Flutter Kicks 30 Alt Toe Taps 30 Crunches 30 Side Plank Twists 30 leg Raises 30 V Sits
Rest 2 minutes then Repeat (x3)
Thursday 11 May 2017
11/05/17 OPT 1 5 RFT: 5 Deadlift (105/150) 200m Run (Time Cap Applied) OPT 2 Monster Mash 3 With a running clock: 0-12 Min 12 Min AMRAP: 1 Round of Mary 1 Round of DT 25 mins Onwards For Time: 400m Run 30 Cal Row 20 Over Rower Burpee 45 mins Onwards 4 RFT: 3…
Friday 12 May 2017
12/05/17
5-5-5 Shoulder Press (increase by 2.5kg)
Then
21-15-9
Burpee Pull Up
Power Snatch (35/50)
Cal on AAB (15-9-3 Females)
Monday 01 May 2017
01/05/17
5-5-5 Back Squat (increase 2.5kg from last week)
400m Run
1 min DUs
1 min Push Press
1 min Pull Up
1 min MBC
REST 5 minutes and REPEAT…
Tuesday 02 May 2017
02/05/17
3-3-3 Deadlift (increase 2.5kg from last week)
Triple Tabata
TTB
HRPU
Toe Taps
Wednesday 03 May 2017
03/05/17
5-5-5 Front Squat (increase 2.5kg from last week)
For Time
150 Wall Balls (every break 5 Burpees)
Thursday 04 May 2017
04/05/17 Option 1 5-5-5 Shoulder Press (increase 2.5kg from last week) 12 min AMRAP 10 Alt DB Snatch 20 DUs 30 Press Up Option 2 9-15-21 Squat Clean Ring Dips REST 5 MINUTES 4 RFT 12 TTB 12 Push Jerk 12 Box Jump REST 5 MINUTES 3 RFT 10 GTOH 200m Run Option 3 Active…
Friday 05 May 2017
05/05/17
‘HEARTBREAK HILL’
5KM Run followed by
100 Squat
75 Sit Up
50 Press Up
25 Pull Up
