Monday 04/04/2016

Strength
Front Squat
Find 1RM

Gymnastics
in 8 Minutes
Accumulate 30 T2B

MetCon
Row x 500m (Row = Work = Rest)
Rest
AMRAP Burpee
Rest
AMRAP Wall Ball
Rest
AMRAP Bar MU

After Party
3 Mins Ring H&C Practice

Tuesday 05/04/2016

Gymnastics
EMOM x 8 Min
MU x 1-3

Strength
Strict Press
10,8,6,6,6  (60/70/75%)

MetCon
EMOM Karen
EMOM x 10-15
Wall Ball x 10-15
AMRAP T2B in remaining time

After Party
Double Under x 150

Wednesday 06/04/2016

Gymnastics
3 Rounds
Ring Dip x 6
L-sit x ME

Strength
Split Jerk
2,2,2,2,2,2

MetCon
AMRAP x 12 Min
Burpee x 40
Power Clean x 30 (75/50)
Pull up x 20

After Party
Wall Walk 4 x 3

Thursday 07/04/2016

3 Rounds
Strict Ring Row x 10
Strict Push up x 10

Banded Lunge
3 x 8 E/S

Tricep Opener x 3, rest = 2 min

6 Rounds
TGU x 2
Ring Pull Up x 2

Suitcase Carry. Light x 200m if dry, medium x 50m if wet

Banded Pull Apart x 50

MetCon

10-1 Front Squat

10-1 T2B

Friday 08/04/2016

Gymnastics
EMOM x 8
Pull up x 3
C2B x 2
Bar MU x 1
Pull over x 1

Strength
A1 BB Row 4 x 10

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

MetCon
Power Snatch x 40 (50/35)
HSPU x 30
MU x 20
DU x 200

After Party
Face Pulls x 60

Saturday 09/04/2016

MetCon
In Teams of 2 Complete 5 Rounds of
Run x 400m
Rope Climb x 4
T2B x 30

After Party
6 Rounds
Hollw Hold x 15s
Arch Hold x 15s
Rest x 15s