Monday 15/08/2016

Strength
Front Squat
2,2,1,1,1+ @ 90%

Gymnastics
Hollow to Ball
5 x 8, Rest = 1 Min

MetCon
AMRAP x 12 Min
Cluster x 6 (60/40)
HSPU x 6
Rest x 1 Min

After Party
DU x 150

Tuesday 16/08/2016

Gymnastics
EMOM x 8
T2B x 4-8
Work on Linking Reps Together

Strength
A1. BB Row 4 x 10
A2. Plate Raises 4 x 10

MetCon
C2B x 10, 9, 8…3, 2, 1
Hang Power Snatch x 20, 18, 16…6, 4, 2 (60/40)

After Party
Face pulls x 50

Wednesday 17/08/2016

Gymnastics
Every 2 Mins x 4
Wall Walk + ME Nose & Toes
or
AMRAP HSPU x 2 Min x 2, Rest = 4 Mins

MetCon
Every 3 Mins x 8
Peg Board Climb x 1-2
Ring Dip x 4-8
Box Jump x 4-8 (24/20)

Then

EMOM x 10
Power Clean x 5 (60-70% Clean)
Aim to go Unbroken

After Party
Max Plank

Thursday 18/08/2016

Strength
Every 90s x 10
Snatch x 2

MetCon
“Nicole”
AMRAP x 20
Run x 400m
Pull up x ME

After Party
Banded Lat Stretch x 2 Min

Friday 19/08/2016

Strength
Back Squat
3 @ 65%
3 @ 74%
3+ @ 83%

Gymnastics
Plank Rotations 3 x 25s

MetCon
AMRAP x 8 Min
DU x 60
Wall Ball x 15 (9/6)

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

Saturday 20/08/2016

Gym Trip to CF Mullingar