Tuesday 17th Oct 2017



Warm – Up: 250 m run

10 pvc pass thru

10 pvc around the world

10 good mornings

10 overhead squats

10 scapular pull-ups

 

Strength: Bench Press

5 x 5 @ 60% of 1 RM

**superset with 3- 5 strict pull-ups

 

MetCon: 4 RFT

10 HSPU (scale: Push Press 95/55)

15 Deadlifts 185/145

20 Slam balls . 40/20

Monday 16th Oct 2017

 

 

Warm – Up:  100 jump rope singles

2 RNFT

8 baby makers

8 samson stretch

8 iron cross

8 kipping swings

 

Strength: Back Squat

warm- up to 75% of 1RM

then complete:  5 x 3 reps (at 75% of 1 RM)

 

MetCon:  15 mins AMRAP

10 Forward lunges 115/85

10 T2B

35 Double Unders

 

ENDURANCE WOD

4 RFT

400 m run

21 KBS 55/35

21 Goblet squats 55/35

21 sit ups