Wednesday 17th Oct. 2018

Warm-Up: 200m run

Couch Quad Stretch (2x 15 sec hold each)
8 Pull Knee to Chest
8 Toy Soldier  
8 Side Lunge
Cradle Stretch (hold for 20 sec)
8 Samson Stretch
8  Spidermans Lunges
6 Walk The Floor

 

Strength/Skill: Clean Complex

Perform every 90 sec for 8 rounds:
1- First Pull from floor to knee – hold for 3 sec
2 – 1 Panda High Pull from Floor
3 – 1 Squat Clean

 

MetCon: “Take Five”

 
“Take Five – Part 1”

AMRAP 5:
Buy-In: 35/25 Calorie Assault Bike
Directly Into…
12 Deadlifts (185/135)
12 Lateral Barbell Burpees

Rest 5 Minutes

“Take Five – Part 2”

AMRAP 5:
Buy-In: 25/20 Calorie Assault Bike
Directly Into…
9 Deadlifts (225/155)
9 Lateral Barbell Burpees

Rest 5 Minutes

“Take Five – Part 3”

AMRAP 5:
Buy-In: 15/10 Calorie Assault Bike
Directly Into…
6 Deadlifts (275/185)
6 Lateral Barbell Burpees

 

 

ENDURANCE WOD

5 RFT

400 m run (500 m row)

30 Jumping Jacks

20 Slam Ball

10 Over Head Lunges  25/25 plate

 

 

Tuesday 16th Oct. 2018

Z PRESS

Warm-Up: 200m run

Couch Quad Stretch (2x 15 sec hold each)
8 Pull Knee to Chest
8 Toy Soldier
8 Side Lunge
Cradle Stretch (hold for 20 sec)
8 Samson Stretch
8  Spidermans Lunges
6 Walk The Floor

Strength: EMOM 8

Min 1:  7  Barbell Z-Press (choose weight)

Min 2: 8-10  Inverted Rows (ring rows)

MetCon:

“Tiger Blood”

3 Rounds:
10 Clean and Jerks 135/95
400 Meter Run
**scale: 95/55; 115/75 ***