Tuesday 03/01/2017

Gymnastics/Connectivity
Every 2 Mins x 4
Round the world x 1 E/D
Or
Partner Assisted HS Walk
Or
Figure 8 HS Walk

Strength
A1 Sumo Dead Lift 3 x 15
A2 Double Kettlebell Swing 3 x 8

MetCon
5 Rounds
Clean x 3 (85% 1RM)
Jerk x 2
Strict MU x 1

Wednesday 04/01/2017

Gymnastics/Connectivity
Every 2 Mins
FG Pull up x 2
Strict MU x 1
MU x 2
Dip x 2
Or
8 x 2 Jumping Ring MU

Strength
A1 Push Press 5 x 5
A2 Pull up 5 x 3-5

MetCon
AMRAP x 9 Mins
T2B x 8
Hang Power Snatch x 6 (45/30)*

* Perform 3 Burpees Every time HPS are broken

Thursday 05/01/2017

Gymnastics/Connectivity
Free Standing Handstand
Or
Frog Stand
Or
Parallette Play

Strength
10 Mins to find a Max
Snatch Pull + Dip Snatch

MetCon
DU x 75
Burpee x 21
Front Squat x 15 (45/30)
Push Press x 9 (45/30)
Burpee x 15
Front Squat x 15 (45/30)
Push Press x 15 (45/30)
Burpee x 9
Front Squat x 15 (45/30)
Push Press x 21 (45/30)
DU x 75

Friday 06/01/2017

Strength
A1 Back Squat 4 x 6
B1 Deficit Reverse Lunge x 12 E/L

MetCon
5 Rounds
Bar MU x 3
Burpee x 10
Rest x 1 Min

Saturday 07/01/2017

MetCon

Minutes 1 – 10
25/20/15
Burpee Box Jump (24/20)
Wall Ball (9/6)

Minutes 11 – 20
Find 3RM Hang Clean

Minutes 21 – 30
2 Rounds
Push up x 20
Pull up x 20
Run x 400m

Minutes 31 – 40
“DT”
5 Rounds
Dead lift x 12 (70/45)
HPC x 9
Push Jerk x 6