Monday 15/02/2016

Gymnastics
10 Rounds
Hollow Hold x 15s
Rest x 15s

Strength
In 12 Mins find max
2PP + 2PJ +SP

MetCon
AMRAP x 15 Mins
Power Clean x 12 (70/45)
Muscle up x 6

After Party
DU x 150

Tuesday 16/02/2016

Gymnastics
EMOM x 10
Odd – Shoulder Taps x 6-10
Even – ME L Hang

MetCon
EMOM x 16
Burpee Box Jump x 2-6 (24/20)
T2B x 2-6
DU x 10-30
Rest x 2 Min
Then Establish
10RM C&J

Wednesday 17/02/2016

Gymnastics
Partner Handstand Walk

Strength
A1 Dead Lift 3 x 8
A2 Face Pulls 3 x 25

MetCon
6 Rounds
Thruster x 3/6/9/12/15/18 (45/30)
Lateral Burpee x 9
KBS x 30

After Party
Banded GM x 50

Thursday 18/02/2016

Strength
Front Squat 5 x 3 @ 85%

MetCon
5 Rounds for total reps
Calorie Row x 60s
Burpee x 60s
Wall Ball x 60s
Box Jump x 60s
Rest x 60s

After Party
Every 10 Seconds x 15
Strict Pushup x 1 – 2

Friday 19/02/2016

Gymnastics
3 Rounds
Ring Dip x 6-8
1 Arm Ring Row x 6-8

MetCon
5 Rounds
Dead Lift x 15 (100/70)
Box Jump x 20 (24/20)
Pull up x 25

After Party
Couch Stetch
2 x 2min each leg

Saturday 20/02/2016

Day Trip to the Worx