Monday 08/02/2016

Gymnastics
EMOM x 8
T2B x 5-8
Bar MU x 1-2

Strength
A1 Dead Lift 3 x 8 (Add 5kg)
A2 Face Puls 3 x 20

MetCon
21/15/9
Calories
Power Snatch (45/30)

After Party
Every 10 Seconds x 15
Strict Pushup x 1 – 2

Tuesday 09/02/2016

Gymnastics
EMOM x 8
Rope Climb x 1-2

Strength
Front Squat 6 x 4 @ 80%

MetCon
In Teams of 2 Complete AMRAP x 16 Mins of
Tyre Slams x 20
Box Jump x 15 (24/20)
Pull up x 10

After Party
Couch Stretch 2 x 2min E/S

Wednesday 10/02/2016

Gymnastics
EMOM x 8
Strict MU x 1-2

Strength
A1 1 Arm Row 3 x 6-10
A2 Ring Dip 3 x 6-10

MetCon
Row x 500m
KBS x 50 (28/20)
Box Jump x 50 (24/20)
Sit up x 50
Sir Squat x 50

After Party
Bar Hang 2 x ME, rest = 2 min

Thursday 11/02/2016

Gymnastics
8 Min Partner HS Walk practice

MetCon
AMRAP x 12 Min
Wall Ball x 60 (9/6)
T2B x 40
Burpee x 20

Rest x 4 Min

In 12 Mins Find Max
3 Position Snatch

Friday 12/02/2016

Gymnastics
In 8 Mins find ME Bar MU

Strength
In 12 Mins, find
5RM Push Press

MetCon
4 Rounds
Dead Lift x 3 (130/85)
Pull up x 13
DU x 23
Rest x 60s

After Party
Partner Back Extensions 3 x 12

Saturday 13/02/2016

11:00 – 11:30 Mobility
11:30 – 12:00 Olympic Lifting Tekkers
12:00 – 13:00 Olympic Lifting Performance