Monday 04/07/2016

Strength
Back Squat
5 @ 59%
5 @ 68%
5+ @ 77%

Gymnastics
EMOM x 8
Bar MU x 1-3
or
Beat Swing with Straight Arm Push Down x 6-8

MetCon
“Diane”
21-15-9
Dead Lift (100/65)
HSPU

After Party
500m Row

Tuesday 05/07/2016

Gymnastics
EMOM x 8
HSPU x 1-3 (Increase deficit)
or
Work on Headstands

Strength
A1 Chin up
2,2,2,2,2,2

A2 Dip
2,2,2,2,2,2

MetCon
4 Rounds
KBS x 50 (28/20)
Box Jump x 25

After Party
Partner Back Extensions 2 x 12

Wednesday 06/07/2016

Gymnastics
Muscle Up
AMRAP in 2 Mins, rest x 4 Mins, AMRAP in 2 Mins
or
EMOM x 8
Negative MU x 1-3

Strength
Snatch From Launch
Work up to Heavy Single

MetCon
Every 3 Mins x 6, Alternating
Odd Rounds
Rope Climb x 2
Run x 200m

Even Rounds
Pull up x 12
HPC x 12 (60% Clean)

After Party
DU x 150

Thursday 07/07/2016

Gymnastics
Plank Rotations
3 x 25s Each Position

Strength
Hang Clean + FS + Clean
Work up to Heavy Single

MetCon
Burpee x 60
Dead Lift x 50 (40% Max)
T2B x 40

After Party

Friday 08/07/2016

Gymnastics
EMOM x 8
Ring L-sit hold x 20-30s

Strength
Front Squat
6,6,6+ @ 70%

MetCon
AMRAP x 8 Mins

DU x 23
STOH x 13 (75% OHP)
Bar MU x 3

After Party
5 rounds
Hollow Hold x 20s
Arch Hold x 20s
Rest x 20s

Saturday 09/07/2016

Gymnastics
EMOM x 8
T2B x 6-8
or
EMOM x 8
Pull up x 4
C2B x 3
T2B x 2
Pull over x 1

MetCon
EMOM x 16
Ring Dip x 3-5
Power Snatch x 3-5 (40-50%)
DU x 10-30

Strength
PP + PJ + SP (3+3+1)

After Party
BB Curls 3 x 12