Saturday 6th October

Metcon (Time) For Time: 21-15-9 Wall balls 9/6kg Situps 200m Run – at 8 mins begin workout 2 – 27-18 Wall balls 9/6kg Situps 200m Run – at 16 mins begin workout 3 – 45 Wall balls 9/6kg 45 Situps 200m Run Score = cumulation of work time

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Friday 5th October

Strength/Skill Overhead Squat 5-5-5-5-5 Metcon In Pairs 100/70 Cal Row 100 KB Swings 24/16kg 100 Box Jump Over 24/20” 100 Overhead Squats 42.5/30kg

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Wednesday 3rd October

Strength/Skill (2 stations) 1 – 3 x 10m Sled drag every 2:00 2 – Weighted dips 3-3-3-3-3 Metcon Team Series Event 4 In Pairs 5 rounds for time of: 50 double-unders 15m single-arm overhead lunge 22.5/15kg (sync)

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Thursday 27th September

Skill / Strength 3 sets: Ring Dip / Box Dip x 10 Rest 30 seconds Sit Ups x 20 reps Rest 30 seconds Mountain Climber x 30 Rest 2 mins Metcon 2 Rounds 40 DU’s 20 T2B Rest 3 mins 2 Rounds 40 Box Jumps 24/20” 20 Pull Ups Rest 3 mins For time: 400m […]

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Wednesday 26th September

Skill/Strength 3 rounds NFT 20 x Barbell Front Lunge Straight onto; 30-60 sec Plank Hold Rest 2 min between rounds Metcon 10 min AMRAP 2 DB Facing Burpee 2 DB Clean and Jerk 22.5/15kg 4 DB Facing Burpee 4 DB Clean and Jerk 6,6…8,8…10,10…

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