Monday 02/05/2016

Road Trip to CFI for Murph

Tuesday 03/05/2016

MetCon
EMOM x 16
1-8
Wall Walk x 1-2
KBS x 20
9-16
Burpee Box Jump x 6 (24/20)
T2B x 6

Then

Find Max
Clean Pull + Hang Clean

After Party
Couch Stretch x 2 Min E/L

Wednesday 04/05/2016

Gymnastics
EMOM x 8
Bar MU x 1-3

Strength
EMOM x 15
Snatch x 2

MetCon
In 8 Mins find Max Thruster
Rest x 2 Min
Then
Max Unbroken Thrusters @ 75%

After Party
Bar Hang x Max x 2 R=2 Min

Thursday 05/05/2016

Front Squat
3 x 10 @ 68%
1 x ME @ 68%

Suitcase Carry x 200m

MetCon
Elizabeth

Friday 06/05/2016

Gymnastics
4 Rounds
Hollow Hold x 20s
Rest x 10s
4 Rounds
Arch Hold x 20s
Rest x 10s

Strength
Strict Press
1 x 8 @ 75%
1 x 6 @ 80 %
1 x 3 @ 85% w/ 6s Negative

MetCon
AMRAP x 15
Burpee x 8
Pull up x 6
Wall Ball x 10 (9/6)

After Party
Pallof Press 3 x 8 E/S

Saturday 07/05/2016

Gymnastics
4 Rounds
Side Plank x 30s E/s

Strength
A1 BB Row 4 x 10 (Rest = 2 Min)

B1 DB Row 3 x 8-12
B2 Chest Supported Row 3 x 8-12

MetCon
T2B x 30
KBS x 50 (28/20)
Rope Climb x 4
DU x 200

After Party
DU x 150