Monday 12/09/2016

Strength
Front Squat
3,3,3 @ 80%
2,2,2+ @ 85%

Gymnastics
EMOM x 8
HSPU x 3-6

MetCon
EMOM x 12
C&J x 3-6 (70/45)
DU x 30

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

Tuesday 13/09/2016

Strength
In 15 Mins Establish 2RM Hang Snatch

MetCon
AMRAP x 22 Mins
Handstand Walk x 20′
KBS x 40 (28/20)
Pull up x 20

After Party
DU x 150

Wednesday 14/09/2016

Connectivity
Pallof Press & Lift 3 x 8 E/S

Strength
In 15 Mins, Establish 3RM Push Press

MetCon
In 2 Mins
Power Clean x 3 (60/40)
Burpee x 3
Pull up x 3
In 2 Mins
Power Clean x 4 (60/40)
Burpee x 4
Pull up x 4
In 2 Mins
Power Clean x 5 (60/40)
Burpee x 5
Pull up x 5
Continue until you cannot complete all the reps in the allotted 2 Mins

After Party
BB Curls 3 x 12

Thursday 15/09/2016

Gymnastics
Shoulder Touch 5 x 6

Strength
A1 BB Row 3 x 6

B1 DB Row 2 x 15
B2 Push up 2 x ME

MetCon
3 Rounds
Dead Lift x 3 (85% 1RM)
Wall Ball x 20 (9/6)
T2B x 20

After Party
Hollow to Ball x 50

Friday 16/09/2016

Strength
Back Squat
5 @ 72%
3 @ 81%
1+ @ 90%

MetCon
“Randy”
Power Snatch x 75 (34/22.5)
or
“Heavy Randy”
Power Snatch x 75 (50/35)

After Party
Face Pulls x 50

Saturday 17/09/2016

MetCon

Mins 1-10
50/40/30/20/10
Push up
Sit up

Mins 11-20
1200m Run

Mins 21-30
Pull up x 100

Mins 31-40
AMRAP
KBS x 50 (28/20)
T2B x 20

After Party
DU x 150