Tuesday 20th Feb 2018

 

Warm – Up:  400 m run

10 PVC pass thru

10 PVC around the world

10 PVC good mornings

10 PVC overhead squats

20 PVC torso rotations

10 Spiderman lunges

 

Strength:  Strict shoulder press
5×5 @ 65 – 70% of 1RM

 

MetCon:  10 min AMRAP: 
5 S2OH 115/75lbs 
10 DeadLift 
15 Box Jump 24/20″

Monday 19th Feb 2018

Warm-Up:  3 Rounds NFT of:

10 lateral hops
20 russian kb Swings 
10 OH plate walking lunges 

 

Strength:  Back squats

Warm up to 60 – 65% of 1 rm, then:
6×1, ascending in weight
*18 min time cap

 

MetCon:  5 RFT
 
5 Front squats 135/95
10 Burpees over bar
20 DUBs

 

ENDURANCE WOD

30-25-20-15-10:
Russian Kettlebell Swings (70/53)
AbMat Sit-ups
250 m run