Week Beginning 10/04/2017

Monday		10/04/2017

Gymnastics/Skill
EMOM x 6
H&A x 6/8/10/12/12/12
Then
EMOM x 8
Burpee x 3-4, Pull up x 3 – 6
Then
EMOM x 4
Kipping Pull up x 3-10

Or

EMOM x 6
H&A x 6/8/10/12/12/12
Then
EMOM x 8
Jumping Bar MU + Slow Negative x 2
Then
EMOM x 4
Hip to Bar x 4

Or

EMOM x 6
H&A x 6/8/10/12/12/12
Then
EMOM x 8
Hip to Bar x 3
Bar MU x 1
Dip x 3
Then
EMOM x 4
Burpee x 4, Bar MU x 3

MetCon
AMRAP x 8
HSPU x 4
KBS x 8 (28/20)
Sit up x 12
Then
12 Mins to find 3RM Hang Clean



Tuesday		11/04/2017

Gymnastics/Skill
EMOM x 6
Wall Walk Hold x 20 – 30s
12 Min Practice
Handstand walk

MetCon
AMRAP x 16 Mins
HP Snatch x 5 (50/33)
2 Rounds of
Pull up x 3
Push up x 6
Box Jump x 9

Accessory
Pandlay Row 3 x 8
1 Arm Row 2 x 15



Wednesday		12/04/2017

Gymnastics/Skill
EMOM x 6
H&A x 6/8/10/12/12/12
Then
EMOM x 6
MU Transition x 4
Then
EMOM x 6
Banded MU x 3

Or

EMOM x 6
Lying Low Ring MU x 3
Then
EMOM x 6
Hip to Ring x 3-6
Then
EMOM x 6
Jumping MU x 3-4

Or

Every 2 Mins x 9
False Grip Pull up x 2
Strict MU x 2
MU x 2
Dip x 2

MetCon
6 Rounds
DB Snatch x 20 (25/15)
T2B x 15

Accessory
5 Rounds
Hollow x 25s, rest x 25s
Arch x 25s, rest x 25s




Thursday		13/04/2017

Gymnastics/Skill
EMOM x 6
2 Pull Rope Climb x 1
Then
Rope Pull up 12 x 1 E/S

Or

EMOM x 6
Legless Rope Climb x 1
Then
EMOM x 6
L-Sit 1/2 Climb x 1

Or

EMOM x 12
1/2 Rope Climb x 1

Or

EMOM x 12
Odd – Clamp + Extend x 2
Even – Rope Lower x 2

MetCon
With a 9 Minute Clock
MU x 15
Then
4 Rounds
HSPU x 7
Front Squat x 4 (85/56)
Then
Max Pull up in remaining time

Accessory
DU x 200