Monday 07/11/2016

Strength
A1. Bent Over Barbell Row 4 x 10

B1. Chest Supported Row 2-3 x 8-12
B2. Dip 2-3 x 10

Barbell Cycling
15/15/15/12/12 with 2 Min Rest
TnG Power Cleans
Weight will be such as to allow you to perform ALL reps unbroken

Connectivity
Suitcase Deadlift
5 x 5

After Party
DB Row 2 x 15

Tuesday 08/11/2016

Strength
SGDL + Hang Snatch High Pull + High Pull
Work up to a Heavy Single of this Complex

MetCon
3 Rounds, New Round Starts Every 9 Mins
DU x 100
KBS x 50 (28/20)
Box Jump x 30

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

Wednesday 09/11/2016

Front Squat
M. 3 x 5 @ 88%, Rest = 3 Min
F. 5 x 3 @ 93%, Rest = 2 Min

Connectivity
Front Rack Holds
Every 2 Mins, 30s Hold x 4

Gymnastics
4 x ME Pull up
Rest = 2 Min
or
EMOM x 12
Kipping pull up practice

MetCon
EMOM x 12
Odd: Burpee x 6-10
Even: Wall Ball x 6-10

After Party
DU x 150

Thursday 10/11/2016

Handstand Push up Progressions

or

Every 2 Mins x 10

Deficit Handstand Push up x 6 – 10
Muscle up x 3-6

MetCon
Wall Ball x 60 (9/6)
OH Lunge x 120 (20/15)
Pull up x 60

After Party
Double KB Swing x 50 total reps

Friday 11/11/2016

Strength
A1. Strict Press
4 x 2 @ 95%
Without Racking the Weight after the last Set, Perform ME Push Press
A2. Chin up x 6-10

B1. Banded Rear Delt Fly x 50

MetCon
AMRAP x 12 Mins
DU x 25,50,75,100…
Bar MU x 3
T2B x 15

After Party
KB Halo 2 x 10 E/D

Saturday 12/11/2016

Gymnastics
EMOM x 8
T2B x 3-12

MetCon
In Teams of 2 alternating every round.
Cal Row x 20
Wall Ball x 20 (9/6)

Strength
Establish Max TGU