Aga

Monday 11/07/2016

Strength
Hang Snatch
Work up to a Heavy Single

Gymnastics
AMRAP x 8 Min
Wall Walk

MetCon
4 Rounds
Thruster x 15 (45/30)
Run x 200m
DU x 45

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


Tuesday 12/07/2016

Gymnastics
False Grip Ring Row 4 x 5
Box Kips 4 x 6
Banded MU 4 x 6
MU Negatives 6 x 1
or
EMOM x 10 MU x 3
Then
5 Rounds
Ring Pull up x 3
Muscle up x 2
Ring Dip x 3
Then
Ring Push up 5 x 10

MetCon
AMRAP x 8 Min
Power Snatch x 1(+1)
T2B x 1(+1)

After Party
Face Pulls x 50


Wednesday 13/07/2016

Strength
Back Squat
3 @ 63%
3 @ 72%
3+ @ 81%

MetCon
In Teams of 2
Complete 6 Rounds of
Rope Climb x 1 Each
Run x 400m Together
Wall Ball x 10 Each (9/6)

After Party
Couch Stretch x 2 Min E/S


Thursday 14/07/2016

Establish 1RM OHS

A1 RDL 3 x 10

B1 Back Extensios 3 x 12
B2 Face Pulls 3 x 20

C1 1 Arm 1/2 Kneeling Press 4 x 8

After Party
200m Suitcase Carry


Friday 15/07/2016

 
MetCon
Mins 0-15
50/40/30/20
Double Under
KBS (28/20)
Air Squat

Mins 16-25
Establish 1RM
Power Snatch + OHS + SG Back Thruster

Mins 26-40
AMRAP
MU x 5
Box Jump x 10 (24/20)
Burpee x 15


Saturday 16/07/2016

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

5 Rounds
Arch Hold x 20s
Rest x 10s
Strength
A1 Pull up 3 x ME
A2 Push up 3 x ME

MetCon
6 Rounds
Dead Lift x 1+1 (75% 1RM)
HSPU x 3
Box Jump x 6 (30/24)

After Party
Plank x ME