Monday 06/03/2017

Gymnastics/Skill
EMOM x 6
H&A x 6/8/10/12/12/12
Then
EMOM x 6
Kipping Pull up x 3-10
Then
3 x 6 Strict Pull up

Or

EMOM x 6
H&A x 6/8/10/12/12/12
Then
EMOM x 6
Hip to Bar x 3 -10
Then
EMOM x 6
Jumping Bar MU x 4

Or
EMOM x 6
H&A x 6/8/10/12/12/12
Then
EMOM x 12
Hip to Bar x 2
Bar MU x 2
Dip x 2

MetCon
AMRAP x 14 Mins
Unbroken Power Snatch x 5, 10, 15, 5, 10, 15… (30/20)
Wall Ball x 10 (9/6)
DU x 20

Accessory
Wall Squat
10 x 1 w/6s descent

Tuesday 07/03/2017

Gymnastics/Skill
EMOM x 6
Wall Walk Nose & Toes
Or
Wall Walk x 1 + Feet Taps
Or
Wall Walk + Walk Away
Then
6 Min Practice
Freestanding Kick up
Or
4 x Max Effort Walk
Then
EMOM x 6
Shoulder Taps x 4
Or
Plate Walks x 4

MetCon
“Gwen”
15/12/9
TnG Clean & Jerk
– Touch and go at floor only.
– Even a re-grip off the floor is a foul.
– Use same load for each set. Rest as needed between sets.

Accessory
3 Rounds
Arch Hold x 20s, rest x 10s
Hollow Hold x 20s, rest x 10s
Then
Dip Bar Crunches 2 x 10

Wednesday 08/03/2017

Gymnastics/Skill
EMOM x 6
H&A x 6/8/10/12/12/12
Then
EMOM x 6
Hip to Ring x 3 -10
Then
EMOM x 6
Jumping MU x 4

Or

EMOM x 6
H&A x 6/8/10/12/12/12
Then
EMOM x 6
Hip to Ring x 3 -10
Then
EMOM x 6
Front Uprises x 1-6

MetCon
DU x 60
Burpee OB x 50
Dead Lift x 40 (60/40)
T2B x 30
Front Squat x 20
Cal Row x 10

Accessory
3 Rounds
Rear Delt Fly x 10
Side Raises x 10
DB Curls x 10

Thursday 09/03/2017

Gymnastics/Skill
EMOM x 6
2 Pull Rope Climb x 1
Then
Rope Pull up 12 x 1 E/S

Or

EMOM x 6
Legless Rope Climb x 1
Then
EMOM x 6
L-Sit 1/2 Climb x 1

Or

EMOM x 12
1/2 Rope Climb x 1

Or

EMOM x 12
Odd – Clamp + Extend x 2
Even – Rope Lower x 2

MetCon
3 Rounds
Bar MU x 3
Box Jump x 20 (24/20)

Accessory
Pendlay Row 3 x 8
1 Arm Row 2 x 15

Friday (AM) 10/03/2017

Gymnastics/Skill
EMOM x 6
Wall Walk Nose & Toes
Or
Wall Walk x 1 + Feet Taps
Or
Wall Walk + Walk Away
Then
6 Min Practice
Freestanding Kick up
Or
4 x Max Effort Walk
Then
EMOM x 6
Shoulder Taps x 4
Or
Plate Walks x 4

MetCon
6 Rounds 11/03/2017
Bar Touch Burpee x 10
KBS x 20 (28/20)
Rest x 30s

Accessory
Back Extensionx 3 x 12
Goblet Squat 3 x 12 w/ 3s hold at bottom position

Friday (PM)
“17.3”

Saturday

MetCon
In Teams of 2 – with a pet wall ball
AMRAP x 40 Mins
Farmers Carry x 200m (BW)
Wall Ball x 100 (9/6)
DU x 200
Sit up x 100