Monday 03/04/2017

Gymnastics/Skill
EMOM x 6
H&A x 6/8/10/12/12/12
Then
EMOM x 8
Burpee x 6, Pull up x 4 – 6
Then
EMOM x 4
Kipping Pull up x 3-10

Or

EMOM x 6
H&A x 6/8/10/12/12/12
Then
EMOM x 8
Jumping Bar MU + Slow Negative x 2
Then
EMOM x 4
Hip to Bar x 4

Or

EMOM x 6
H&A x 6/8/10/12/12/12
Then
EMOM x 8
Hip to Bar x 3
Bar MU x 1
Dip x 3
Then
EMOM x 4
Burpee x 6, Bar MU x 3

MetCon
21/18/15/12/9/6/3
KBS (28/20)
Box Jump (24/20)

Accessory
Pandlay Row 3 x 8
1 Arm Row 2 x 15

 

Tuesday 04/04/2017

Gymnastics/Skill
EMOM x 6
Wall Walk Hold x 20 – 30s
6 Min Practice
Freestanding Kick up
Or
4 x Max Effort Walk
Then
EMOM x 6
Hip Taps x 4
Or
Plate Walks x 4

MetCon
AMRAP x 15 Mins
T2B x 10
OHS x 15 (50/35)
Pull up x 10
FS x 15

Accessory
3 Rounds
Back Extensions x 10
Ring Row (Horizontal to floor) x 6

 

Wednesday 05/04/2017

Gymnastics/Skill
EMOM x 6
H&A x 6/8/10/12/12/12
Then
EMOM x 6
MU Transition x 4
Then
EMOM x 6
Banded MU x 3

Or

EMOM x 6
Russian Dips x 3-6
Then
EMOM x 6
Lying Low Ring MU x 2
Then
EMOM x 6
Hip to Ring x 3-6

Or

Every 2 Mins x 9
False Grip Pull up x 2
Strict MU x 2
MU x 2
Dip x 2

MetCon
Rope Climb x 3
Then
Unbroken Power Clean x 2/4/6/8/10/12 (50/35)
STOH x 5
DU x 35

Accessory
3 Rounds
Rear Delt Fly x 10
Side Raises x 10
DB Curls x 10

 

Thursday 06/04/2017

Gymnastics/Skill
EMOM x 6
2 Pull Rope Climb x 1
Then
Rope Pull up 12 x 1 E/S

Or

EMOM x 6
Legless Rope Climb x 1
Then
EMOM x 6
L-Sit 1/2 Climb x 1

Or

EMOM x 12
1/2 Rope Climb x 1

Or

EMOM x 12
Odd – Clamp + Extend x 2
Even – Rope Lower x 2

MetCon

6 Rounds of Cindy
Muscle up x 12
4 Rounds of Cindy
Muscle up x 8
2 Rounds of Cindy
Muscle up x 4

Accessory
DU x 200

 

Friday 07/04/2017

Gymnastics/Skill
EMOM x 6
Wall Walk Hold x 20 – 30s
Then
EMOM x 6
Wall Walk Nose & Toes

MetCon
“Randy & Karen Broke Up”
5 Rounds
Power Snatch x 15 (35/22.5)
Wall Ball x 30 (9/6)
Rest x 90s

Accessory
Wall Squat 10 x 1 6s lower, 2 full breaths at the bottom

 

Saturday 08/04/2017

MetCon

0:00
3 Rounds
Pull up x 15
Thruster x 15 (45/30)

10:00
1 Mile Run

20:00
AMRAP x 15
Suitcase Carry x 50m L (1/2 BW)
Burpee Box Jump over x 10
Suitcase Carry x 50m R (1/2 BW)
T2B x 10