Strength 30/10/15
Bear Complex (10 mins to establish a 1RM)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Listado mensual: octubre, 2015
30/10/15
Metcon (Time)
25 Wall Ball (9/7)
25 Burpee Box Jump Over
25 Kettlebell Swings (36/24)
25 Shoulder to Overhead (52,5/35)
25 Strict Pull Ups
25 sit ups
25 Push-Ups
(After the push-ups you will then go back through each movement. Push ups are only done once every movement is done is twice.)
29/10/15
Metcon (Time)
5 Rounds
20 Hip Extensions
15 T2B
Strength 29/10/15
Bench Press (1 Rep Max (10mins))
Work up to a Heavy Single in 5 working sets. 1-1-1-1-1
28/10/15
Complete 2 Rds:
Sprint 100 m
60”
Sprint 80 m
60”
Sprint 60 m
60”
Sprint 40 m
60”
Sprint 20 m
60”
Sprint 10 m
60”
Descansa 3’ entre rondas
Strength 28/10/15
Deadlift (1 Rep Max (10 mins))
Work up to a Heavy Single in 5 working sets. 1-1-1-1-1
Strength 27/10/15
Back Squat (1 Rep Max (10mins))
Work up to a Heavy Single in 5 working sets. 1-1-1-1-1
27/10/15
Metcon (Time)
3 Rounds
30 Hang Cleans (42,5/30)
30 Front Squats (42,5/30)
30 Push Press (42,5/30)
26/10/15
Metcon (AMRAP – Rounds and Reps)
8 min AMRAP
10 HSPU
10 Box Jump Overs (60/50)
–Rest 2 mins–
Metcon (AMRAP – Rounds and Reps)
8 min AMRAP
10 SDHP
15 Situps
–Rest 2 mins–
Metcon (AMRAP – Rounds and Reps)
8 min AMRAP
8 C2B Pull ups
24 Double Unders
23/10/15
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 42,5/30
