Thursday 13, November 2014

Warm up:

Still rocking it with your coaches and will be for a while

Skill:

Next week starts the Bar Muscle Up work - this week longer description on the Bergner warm up

Strength:

Beginner:

Snatch grip deadlifts 5x5

Intermediate:

 Cleans 5x3

All:

Over head squats 3x3

Metcon:

KB Challenge

5x
10 KB swings 24/16kg
3 wide grip pull ups
15 KB swings
3 wide grip pull ups
25 KB swings
3 wide grip pull ups
50 KB swings


OR

3x
25 renegade rows 35/25lbs
25 dumbbell walking lunges
25 ring rows