Monday 11/04/2016

Gymnastics
Handstand Walk Practice

Strength
Front Squat
3×10 @ 60%
Rest = 3 Min

MetCon
21/15/9
Push Press (60/40)
T2B

After Party
DU x 150

Tuesday 12/04/2016

Gymnastics
Headstand to Handstand
or
Headstand Practice

MetCon
EMOM x 16
Ring Dip x 4-6
Power Clean x 2 (Heavy)
DU x 10-30
Then
Every 3 Mins for 5 Rounds
3 Position Snatch

After Party
Peg Board Practice

Wednesday 13/04/2016

Gymnastics
5 Rounds
Hollow hold x 20s
Rest x 10s
Arch Hold x 20s
Rest x 10s

Strength
Strict Press
10,8,6,6,8

MetCon
AMRAP x 12 Min
Pull up x 12
Box Jump x 12
Rest x 30s

After Party
Roll Out 3 x 12

Thursday 14/04/2016

1 Arm OHS w/ 3s Hold at bottom
8 x 1 E/S

Suitcase Carry x 200m E/S

3 Rounds
Banded Lunges x 15 E/S
Tricep Opener

Decline Bench 4 x 10

Friday 15/04/2016

Gymnastics
Wall Walk to Handstand Walk

Strength
A1 Clean Pull 6 x 3
B1 Hang Clean 6 x 3

MetCon

Muscle up x 9/6/3
Snatch (60/40) x 9/6/3
Run x 400m

After Party
Couch Stretch x 2 Min E/L

Saturday 16/04/2016

Gymnastics
4 Rounds
Rope Climb x 1-2
DU x ME Set

Strength
A1 BB Row 4 x 10 (Rest = 2 Min)

B1 DB Row 3 x 8-12
B2 Chest Supported Row 3 x 8-12

MetCon
Row x 500m
3 Rounds
OH Lunges x 12 (45/30)
Burpee x 9
Bar MU x 6

After Party
OHS 4 x 6