Monday 13/03/2017

Gymnastics/Skill
EMOM x 6
Wall Walk Nose & Toes
Or
Wall Walk x 1 + Feet Taps
Or
Wall Walk + Walk Away
Then
6 Min Practice
Freestanding Kick up
Or
4 x Max Effort Walk
Then
EMOM x 6
Shoulder Taps x 4
Or
Plate Walks x 4

MetCon
Thruster x 18/15/12/9/6/3 (45/30)
T2B x 10

Accessory
Suitcase Carry 4 x 20m

 

Tuesday 14/03/2017

Gymnastics/Skill
EMOM x 6
H&A x 6/8/10/12/12/12
Then
EMOM x 6
Kipping Pull up x 3-10
Then
3 x 6 Strict Pull up

Or

EMOM x 6
H&A x 6/8/10/12/12/12
Then
EMOM x 6
Hip to Bar x 3 -10
Then
EMOM x 6
Jumping Bar MU x 4

Or

EMOM x 6
H&A x 6/8/10/12/12/12
Then
EMOM x 12
Hip to Bar x 2
Bar MU x 2
Dip x 2

MetCon
AMRAP x 18 Mins
Power Clean x 8 (70/45)
Rope Climb x 2
Front Squat x 8
MU x 2

Accessory
Wall Squat 10 x 1 – 6 seconds descent, 2 Breaths at the bottom

 

Wednesday 15/03/2017

Gymnastics/Skill
EMOM x 6
H&A x 6/8/10/12/12/12
Then
EMOM x 6
Hip to Ring x 3 -10
Then
EMOM x 6
Jumping MU x 4

Or

EMOM x 6
H&A x 6/8/10/12/12/12
Then
EMOM x 6
Hip to Ring x 3 -10
Then
EMOM x 6
Front Uprises x 1-6

MetCon
4 Rounds
DB Snatch x 16 (25/15)
C2B x 8
Wall Walk x 4

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

 

Thursday 16/03/2017

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
In teams of 2 complete

2 Full Rounds of:
AMRAP x 4 Mins
Unbroken Power Snatch x 8 (30/17.5)
Rest x 1 Mins
AMRAP x 4 Mins
Burpee OB x 8
Rest x 1 Mins
AMRAP x 4 Mins
STOH x 8 (30/17.5)

Accessory
3 Rounds
Rear Delt Fly x 10
Side Raises x 10
DB Curls x 10

Friday 17/03/2017

“17.3”