| Monday | 01/05/2017 | |
| Bank Holiday | ||
| Tuesday | 02/05/2017 | |
| Strength | ||
| Fitness | ||
| Back Squat | ||
| 5 x 5 | ||
| Performance | ||
| Back Squat | ||
| 3 x 5 >80% | ||
| 1,1,1 >90% | ||
| MetCon | ||
| Burpee x 60 | ||
| Wall Ball x 50 (9/6) | ||
| DB Snatch x 40/40 (25/15) | ||
| Accessory | ||
| 2 Rounds | ||
| Plank Rotations | ||
| 35s each position | ||
| Wednesday | 03/05/2017 | |
| Strength | ||
| A1. Ring Dip 3,3,3,3,3,3 | ||
| A2. Chin up 6,5,4,3,2,1 | ||
| MetCon | ||
| For total HPC AMRAP x 16 Mins | ||
| Run x 200m | ||
| HPC x ME (45/30) | ||
| Accessory | ||
| Shoulder Taps | ||
| 5 x 5 E/S | ||
| Thursday | 04/05/2017 | |
| Skill | ||
| Fitness | ||
| 10 Minutes Double Under Practice | ||
| Performance | ||
| EMOM x 10 | ||
| Burpee x 4 | ||
| Unbroken DU x 20-40 | ||
| MetCon | ||
| Fitness | ||
| 6 Rounds | ||
| STOH x 20 | ||
| KBS x 50 | ||
| Performance | ||
| 2 Rounds | ||
| HSPU x 20 | ||
| American KBS x 50 (24/16) | ||
| 2 Rounds | ||
| Ring Dip x 20 | ||
| American KBS x 50 | ||
| 2 Rounds | ||
| Push Jerk x 20 | ||
| American KBS x 50 | ||
| Accessory | ||
| 2 rounds | ||
| Tricep Push Downs x 12 | ||
| Hammer Curls x 12 | ||
| Friday | 05/05/2017 | |
| Gymnastics | ||
| Fitness | ||
| EMOM x 10 | ||
| T2B x 3-6 | ||
| Performance | ||
| Every 30s x 20 | ||
| T2B x 1 (+1) | ||
| MetCon | ||
| AMRAP x 10 Mins | ||
| HSPU x 7 | ||
| FR Lunge x 14 (50/33) | ||
| Accessory | ||
| A1. Barbell Row 4 x 10 (Supine Grip) | ||
| A2. 1 Arm Banded Scap Retractions 4 x 10 | ||
| Saturday | 06/05/2017 | |
| MetCon | ||
| In 15 Mins establish 1RM Clean | ||
| Then | ||
| with a 20 min clock | ||
| Run x 1km | ||
| Then | ||
| AMRAP | ||
| Clean x 1 (80% of 1RM) | ||
| Pull up x 5 |