Monday 05/12/2016

Strength
A1. Deficit Double KB Dead Lift 3 x 15

B1. Single Leg Hip Thrust 3 x 12
B2. Modified Reverse Hypers 3 x 10

Gymnastics
3 Rounds ME Pull up, Rest = 2 Min
or
EMOM x 8
Kipping Pull up Practice

MetCon
10,000/6,500kg For Time

– Front Squat
– Dead Lift
– Push Press

One Bar, switch movements after break

 
Tuesday 06/12/2016

Strength
A1. Back Squat 3 x 8, Rest = 3 Min

B1. Deficit Reverse Lunge 2 x 12 (50% of squat)

MetCon
15/12/9/6/3
HSPU
T2B

Wednesday 07/12/2016

Gymnastics/Connectivity
Plank with Transfer
5 x 4 (2 x 2.5kg)

Strength
in 12 Mins work up to a heavy C&J
Then
EMOM x 6
1 C&J @ 80% of above

MetCon
“Cindy”
AMRAP x 20 Mins
Pull up x 5
Push up x 10
Air Squat x 15

Thursday 08/12/2016

Gymnastics/Connectivity
3 Rounds ME T2B, Rest = 2 Min
or
EMOM x 8
T2B Practice

Strength
A1. Push Press 6 x 6
A2. Strict Pull up 6 x 5-10

MetCon
60s work/15s Transition, 4 Rounds
Wall Ball (9/6)
Burpee
Box Jump (24/20)

After Party
DU x ME

Friday 09/12/2016

Strength
A1. Trap 3 Row 3 x 10

B1. 1 Arm Row 4 x 8-10

C1. Banded Pull-apart x 100

MetCon
Power Clean x 50 (45/30)
Then
25/20/15/10
Box Jump (24/20)
Push Press (45/30)

After Party
Bar Hang x ME

Saturday 10/12/2016