Monday 23rd of October 2017 – October 23, 2017


Monday 23rd of October 2017

Movement Prep
3 Rounds of;

50m run
25m high knees
25m spiderman crawl
10 Banded face pulls

Strength & Conditioning
Shoulder Press (5-3-1+)
Set 1 – 5 @75%
Set 2- 3 @ 85%
Set 3 – 1+ @95%

Set 3 should be for max reps @95% without failure.

Metcon
Metcon (Time)
21 Thruster 52.5/35
21 Box jumps 24/20"
15 Thrusters 52.5/35
15 Burpee Box jump overs 24/20"
9 Thrusters 52.5/35
9 Box jump overs 30/24"

* Straight into your double unders at the finish or cap of your workout these are to be done under fatigue
Metcon (AMRAP – Reps)
Buy out –
Double Unders (Max reps)

* 4 attempts max reps with a 3 minute cap

Score is total Double unders across the 4 attempts or 3 minute cap

Extras
Metcon
3 sets for quality of;

4 x 5 Single arm db press 20sec hold (each side)
4 x 10 HS hold plate shifts (can be done from box if needed)

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