Monday 01/02/2016

Gymnastics
EMOM x 7
Strict MU x 1-2

Strength
Power Clean + Hang Clean + Jerk
12 Mins to find heavy single

MetCon
In teams of 3 for Total Wall Ball
Each Person rows 1000m while the other 2
Complete AMRAP Wall Balls (9/6)

Tuesday 02/02/2016

Gymnastics
Partner Hand Stand Walk Practice

MetCon
10-9-8-7-6-5-4-3-2-1
Power Snatch (40/25)
Lateral Burpee
STOH
Rest 60s Between Rounds

After Party
ME Bar Hang x 2
Rest = 2 Min

Wednesday 03/02/2016

Gymnastics
6 Rounds
Hollow Hold x 12s
Arch Hold x 12s
Rest x 12s

Strength
Front Squat
6 x 3 @ 80%

MetCon
DU x 60
Box Jump Overs x 30 (24/20)
KBS x 60 (28/20)
C2B x 30
T2B x 60
Push up x 30

After Party
Couch Stretch x 2 Min E/L

Thursday 04/02/2016

Gymnastics
3 Rounds
Ring Dip x 6-8
1 Arm Ring Row x 6-8

Strength
Push Jerk + Split Jerk
in 12 Mins work up to a heavy 3 + 1

MetCon
EMOM x 7
Thruster x 7 (52.5/35)
Rest x 2 Min
EMOM x 7
Power Clean x 5-7 (70/45)

After Party
DU x 150

Friday 05/02/2016

Gymnastics
EMOM x 6
Pull up x 3
C2B x 2
BMU x 1
Bar Pull over x 1

MetCon
AMRAP x 12 Mins
KB Snatch x 20 (24/16)
Box Jump x 8 (30/24)

Strength
A1. Dead Lift 3 x 8 (add 5 kg)
A2. Pace Pulls x 25

After Party
H&C w/ straight arm push 4 x 10

February Monthly Challenge
A. ME DU in 60s
B. ME Single in 60s