Monday 06/06/2016

Bank Holoday Open Gym 11:00 – 13:00

Tuesday 07/06/2016

Gymnastics
EMOM x 8
T2B x 6-8

Strength
Front Squat
4 x 5 @ 65% with 5s Pause

MetCon
AMRAP x 12 Min
KBS x 30 (28/20)
Run x 200m
STOH x 10 (75% OHP)

After Party
Pallof Press 3 x 8

Wednesday 08/06/2016

Gymnastics/Connectivity
Plank rotations
3 x 20s

Strength
Work up to Heavy Power Snatch
then
Snatch Pull 3 x 3 @ 110%

MetCon
Hang Power Clean x 40 (52.5/35)
Pull up x 50
Burpee x 60
Sit up x 70

After Party
Spend 3 Mins at the bottom of a squat

Thursday 09/06/2016

Gymnastics
EMOM x 8
EMOM x 8
Ring Dip L Sit Hold x 20-30s

MetCon
EMOM x 16
Wall Ball x 6-9
Sprint x 50m
then
Find Max for
Hang Clean + Push Jerk

After Party
DU x 150

Friday 10/06/2016

Gymnastics
Wall Walk 5 x 3

Strength
A1 Chest Supported Row 4 x 8 w/2s Hold
A2 Rear Delt Pull apart 4 x 15

B1 Find 3RM Push Press or Push Jerk

MetCon
AMRAP x 14 Mins

Farmers Carry x 50m (BW)
OHS x 6 (45/30)

After Party
Couch Stretch 2 x 2 Min E/L

Saturday 11/06/2016

3rd Birthday Party

Heavy D12 Baseline
For Time
Pullup x 12
Thruster x 12 (45/30)
Push up x 12
Thruster x 12 (45/30)
Burpee x 12
Thruster x 12 (45/30)
T2B x 12
Thruster x 12 (45/30)
Box Jump x 12 (24/20)
Thruster x 12 (45/30)
Wall Ball x 12 (9/6)
Thruster x 12 (45/30)