Monday 05/09/2016

Strength
Pull up
4 x 4
1 x ME (strict unweighted)

Gymnastics
Every 3 Mins x 5
1st: ME MU in 2 min
2nd: Ring Push up x 20
3rd: ME MU in 2 min
4th: Ring Push up x 20
5th: ME MU in 2 min
or
False Grip Ring Row 4 x 5
Box Kips 4 x 6
or
Box Kips 4 x 6
Banded MU 4 x 6
or
Banded MU 4 x 6
MU Negatives 6 x 1

MetCon
21/15/9
Dead Lift (60/40)
Kcal Row

After Party
BB Curls 3 x 12

Tuesday 06/09/2016

Strength
Every 2 Mins x 3
3 Position Snatch (Hang, Knee, Floor) (60%)
Then
Every 2 Mins x 3
Hang Snatch + Snatch (70%)
Then
Every 2 Mins x 3
Snatch High Pull + Snatch (75/80/85%)

Gymnastics
3 x ME L-sit Rest = 90s

MetCon
10/8/6/4/2
Wall Ball (9/6)
Over Bar Burpee
Rest x 2 Min
10/8/6/4/2
Pull up
Front Squat (60/40)

After Party
DU x 150

Wednesday 07/09/2016

Strength
Back Squat
5 @ 63%
5 @ 72%
5+ @ 81%
Compare Reps to 13/07/2016

Gymnastics
3 x ME L-sit Rest = 90s

MetCon
AMRAP x 12 Min
Run x 200m
KBS x 15 (28/20)
STOH x 8 (60/40)

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

Thursday 08/09/2016

Gymnastics
Pallof Press 3 x 8 Each Side

MetCon
Front Rack Lunge x 20 (Each Side) (50/35)
T2B x 20
MU x 10
Rest x 2 Min
Front Squat x 20 (50/35)
Pull up x 20
HSPU x 10
Rest x 2 Min
Back Squat x 20 (50/35)
Burpee over Bar x 20
Power Clean x 10 (50/35)

After Party
Rest x 2 Min Each Leg

Friday 09/09/2016

Gymnastics
AMRAP x 8 Min
Wall Walk to Nose & Toes

Strength
Every 90s x 10
Launch Clean + Clean
Then
Clean Pull 2 x 3 @ 100% of above

MetCon
C2B x 10, 9, 8…3,2,1
Burpee Box Jump x 6 (24/20)

After Party
BB Curls 3 x 12

Saturday 10/09/2016

A1. RFESS 3 x 6

B1. Chest Supported Row 4 x 10
B2. Tricep Push Downs 4 x 15

C1. 1/2 Kneeling KB Press 4 x 10
C2. Ring Row w/ 3s Pause 4 x 10

MetCon
3km Row

After Party
Ring Beat Swing 3 x 10