Week Beginning 09/01/2017

Monday 09/01/2017

Strength
A1 Push Press 5 x 5
A2 Pull up 5 x 3-5

MetCon
AMRAP x 16 min *
KB Lunges x 8 E/L (24/16)
Handstand Push up x 8
Box Jump x 8 (24/20)

*At the top of every Minute perform 3 Burpee

After Party
T2B 2 x ME Unbroken, Rest = 2 Min

Tuesday 10/01/2017

Gymnastics/Connectivity
Plank with weight transfer
4 x 5 @ 2 x 2.5kg

Strength
A1 Sumo Dead Lift 3 x 15
A2 Double Kettlebell Swing 3 x 8

MetCon
50/40/30/20/10
Wall Ball (9/6)
DU

Wednesday 11/01/2017

Gymnastics/Connectivity
Free Standing Handstand

MetCon
EMOM x 20
Odd: T2B x 6 + Box Jump x 6
Even: Rope Climb x 1-2
Rest x 2 Min
Then
In 12 Mins find max for Clean Pull + Hang Clean + Clean

Thursday 12/01/2017

Gymnastics/Connectivity
5 Rounds
Hollow Hold x 20s, Rest x 10s
Arch Hold x 20s, Rest x 10s

Strength
A1. 1 Arm Row 3 x 8-12
A2. Seated Pull-down 3 x 12-15

MetCon
3 Rounds For Total Reps
Thruster x 90s (45/30)
Cal Row x 90s
Pull up x 90s
Rest x 90s

Friday 13/01/2017

Strength
A1 Back Squat 4 x 6
B1 Deficit Reverse Lunge x 12 E/L

MetCon
“13.2”
AMRAP x 10 Mins
STOH x 5 (52.5/35)
Deadlift x 10
Box Jump x 15 (24/20)

Saturday 14/01/2017

Strength
in 20 Mins
Pick 1 Lift and establish a 1RM

MetCon
“Jackie”
Row x 1000m
Thruster x 50 (20/15)
Pull up x 30