Monday 08/08/2016

Strength
Establish 5RM Push Press

Gymnastics
Hollow to Ball 5 x 8

MetCon
Thruster x 50 (45/30)
Pull up x 40
KBS x 30 (28/20)
T2B x 20
HSPU x 10

After Party
Peg Board practice

Tuesday 09/08/2016

Strength
Pause Snatch (3s at knee)
Work up to a heavy Single

Gymnastics
Find Max Defecit HSPU
or
HSPU Practice

MetCon
Burpee x 10-1
Wall Ball (9/6) x 10-1
Run x 50m

After Party
DU x 150

Wednesday 10/08/2016

Gymnastics
EMOM x 6
T2B x 4-8
Work on linking reps together

Strength
Back Squat
5 @ 61%
5 @ 70%
5+ @ 79%

MetCon
“Broken Cindy”
5 Rounds
AMRAP x 4 Mins Cindy
Rest x 1 Min

After Party
Couch Stretch x 2 Min E/S

Thursday 11/08/2016

Gymnastics
Every 3 Mins x 5
Rope Climb x 1-2
ME Wall Walk + Nose & Toes

Then
Every 3 Mins x 5
Ring Pull up x 3
Muscle up x 1
Ring Dip x 3

Then
EMOM x 10
MU x 1-3

MetCon
6 Rounds
Power Snatch x 6 (50/33)
Back Squat x 10 (50/33)

After Party
Ring Pushup 3 x 10

Friday 12/08/2016

Gymnastics
EMOM x 8
Bar MU x 1-3
or
Beat Swing w/ Straight Arm Push x 4-10

Strength
A1 RDL 3 x 10
A2 Face Pulls 3 x 20

B1 1 Arm 1/2 Kneeling Press 4 x 8

MetCon
In Teams of 2
AMRAP x 20 Mins
KBS x 30 (28/20)
Wall Ballx 20 (9/6)
Dead Lift x 10 (BW)

After Party
Plank Rotation 3 x 25s

Saturday 13/08/2016

Gymnastics
EMOM x 8
L-Sit x 30s

Strength
Pull up
5 x ME

MetCon
Every 3 Mins
Run x 400m x 3
Runx 200m x 6

After Party
Calf Stretch x 2 Min E/L