Monday 14/11/2016

Gymnastics/Connectivity
EMOM x 10
Rope Climb x 1

MetCon
AMRAP x 12
Power Snatch x 5 (45/30)
Burpee x 5
Dead Lift x 3,6,9,12…
or
AMRAP x 12
Power Snatch x 5 (60/40)
Burpee x 5
Muscle up x 3,6,9,12…

Strength
Front Rack Lunges
3 x 10 E/L

After Party
DU x 150

Tuesday 15/11/2016

Gymnastics
EMOM x 8
Bar MU x 2-5

Strength
A1. Bent Over Barbell Row 4 x 10

B1. Chest Supported Row 2-3 x 8-12
B2. Dip 2-3 x 10

Barbell Cycling
15/15/15/15/12 with 2 Min Rest
TnG Power Cleans
Weight will be such as to allow you to perform ALL reps unbroken

After Party
DB Row 2 x 15

Wednesday 16/11/2016

Gymnastics
EMOM x 8
Kipping Pull up x 3-8
or
Kipping Pull up Practice

Strength
In 20 Mins Accumulate a number of reps of
Farmers Carry x 50′ (100% Technical Dead Lift)

MetCon
“Elizabeth”
21/15/9
Clean (60/40)
Ring Dip

After Party
Double KBS 2 x 15

Thursday 17/11/2016

Gymnastics/Connectivity
Suitcase Dead Lift 5 x 5

Strength
In 15 Mins, work up to a heavy Power Snatch Double*
*with 2 Second Pause in receiving position

MetCon
Death by MU
or
Death by Burpee Box Jump (24/20)

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

Friday 18/11/2016

Front Squat
M. 2 x 5 @ 90%, Rest = 3 Min
F. 3 x 3 @ 95%, Rest = 2 Min

Connectivity
Front Rack Holds
Every 2 Mins, 30s Hold x 4

MetCon
6 Rounds
KBS x 21
Push up x 15
Pull up x 9

After Party
Row x 500m

Saturday 19/11/2016

Gymnastics
EMOM x 8
T2B x 3-12

Strength
A1. Strict Press
2 x 3 @ 95%
Without Racking the Weight after the last Set, Perform ME Push Press
A2. Chin up x 6-10

B1. Banded Rear Delt Fly x 50

MetCon
AMRAP x 8
Dead Lift x 5 (80% Technical DL)
Double Under x 25

After Party
KB Halo 2 x 10