Programming – week beginning Monday 09.10.17

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Programming – week beginning Monday 09.10.17

*PLEASE REMEMBER programming sometimes has last minute changes, use this as a guide*

Monday:

Strength/Technique:

  • Ring row and 2 hand Turkish sit-ups

Metcon:

 

  • Karen

Tuesday:

Strength/Technique:

  • Back squat

Metcon:

3 rounds:

  • 15 Box jumps
  • 12 DL 50/30kg
  • 9 HPC
  • 6 Push jerk

RX+ 70/50kg


Wednesday:

Strength/Technique:

  • Deadlift with a mid shin pause

Metcon:

  • 2k row for time

Accessory work (before or after row):

  • 2x
  • 12 hip ext
  • 15 db skull crusher

Thursday:

Strength/Technique:

  • Ring row and L-sit

Metcon:

  • AMRAP:
  • 5 pull ups
  • 10 burpees
  • 15 thrusters

Friday:

Strength/Technique:

  • Hang power snatch

Metcon:

  • 4 mini AMRAP’s

Saturday:

Metcon:

  • SAVAGE SATURDAY