Monday 03/10/2016

Strength
Front Squat
M. 2 x 5 @ 80%, 1 x 5+ @ 80%
F. 4 x 3 @ 85%, 1 x 3+ @ 85%

Gymnastics/Connectivity
After the last Set of Squats
Front Rack Holds
4 x 30s @ 90-100 1RM Clean Rest = 90s

MetCon
In Teams of 2 Climb as far up the Ladder as Possible in 16 Mins of
K2E
KBS (32/24)

After Party
KB Halo
2 x 10 E/D

Tuesday 04/10/2016

Gymnastics/Connectivity
AMRAP x 10 Min
20′ HandStand Walk
Or
Partner Assisted Handstand Walk Practice

Strength
A1. Bent Over Barbell Row 4 x 10

B1. Chest Supported Row 2-3 x 8-12
B2. Dip 2-3 x 10

Barbell Cycling
15/12/10/9/8 with 2 Min Rest
TnG Power Cleans
Weight will be such as to allow you to perform ALL reps unbroken

After Party
DU x 150

Wednesday 05/10/2016

Gymnastics/Connectivity

Handstand Push up Progressions

or

Every 2 Mins x 10

Deficit Handstand Push up x 6 – 10
Muscle up x 3-6

MetCon
5 Rounds
DB Snatch x 12 E/S (25/15)
T2B x 12

Rest x 5 Mins

Burpee x 30
Wall Ball x 30 (9/6)
Burpee x 30

After Party
3 x 10 Ring Kip or 2 x 10 Ring Push up

Thursday 06/10/2016

Gymnastics/Connectivity
Frog Stand Progressions

Strength
A1. Bear Carry x 50m x 4
A2. Pull up x 3-5 x 4

MetCon

Thruster x 15/12/9/6/3 (45/30)
DU x 40

After Party
DB Row 2 x 6-10

Friday 07/10/2016

Gymnastics/Connectivity
EMOM x 8
T2B x 3-8
Or
40 T2B for time

MetCon
EMOM x 18
Minutes 1-3 & 10-12
Power Snatch x 3-6 (50/35)
Push up x 3-6
Minutes 4-6 & 13-15
OHS x 3-6
Pull up x 3-6
Minutes 7-9 & 16-18
Dead Lift x 3-6
KBS x 3-6 (32/24)

Strength
Alternating Front Rack Lunge
3 x 10 E/S

After Party
Accumulate 30 Shoulder Taps

Saturday 08/10/2016

Gymnastics/Connectivity
1/2 Kneeling KettleBell Halo
2 x 6 Each Direction, Each Side

Strength
A1. Strict Press
4 x 4 @ 80%
Without Racking the Weight after the last Set, Perform ME Push Press
A2. Chin up x 6-10

B1. Banded Rear Delt Fly x 50

MetCon

Burpee Muscle up x 30

After Party
Bar Hang 2 x ME, Rest = 2 Min