Monday 17/10/2016

Gymnastics/Connectivity
EMOM x 8
Head Stand to Handstand x 2-3
or
Head stand Practice

MetCon
Wall Ball x 50 (9/6)
Then
3 Rounds
KBS x 21 (28/20)
Ring Dip x 15
STOH x 9 (70/45)

Strength
Front Rack Lunges
3 x 10 E/S

After Party
DB Row
2 x 6-10

Tuesday 18/10/2016

Gymnastics/Connectivity
Every 2 Mins x 5
T2B x 3
Pull up x 3
C2B x 3
Bar MU x 3
or
EMOM x 10
Banded MU x 3

Strength
EMOM x 10
Power Snatch + Heaving Snatch Balance
Then
EMOM x 6
Sntch Pull x 2 with 3s eccentric on 2nd rep

MetCon
AMRAP x 9 Min
HRPU x 6
Thruster x 2,4,6,8… (45/30)

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

Wednesday 19/10/2016

Gymnastics/Connectivity
4 x ME Pull up
Rest = 2 Min
or
EMOM x 10
Kipping pull up practice

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
15/12/12/12/10 with 2 Min Rest
TnG Power Cleans
Weight will be such as to allow you to perform ALL reps unbroken

After Party
DU x 150

Thursday 20/10/2016

Strength
A1. Strict Press
3 x 4 @ 85%
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
EMOM x 20
Mins 1-5
Power Snatch x 6-10 (60/40)
Mins 6-10
Pull up x 3-6
Burpee x 3-6
Mins 11-15
T2B x 3-6
Front Squat x 3 -6
Mins 16-20
KBS x 6-10 (28/20)
DU x 20-30

After Party
Ring Kip3 x 8

Friday 21/10/2016

Gymnastics/Connectivity
Peg Board Practice

Strength
Front Squat
M. 3 x 5 @ 84%, Rest = 3 Min
F. 5 x 3 @ 89%, Rest = 2 Min

MetCon
5/7/9
Dead Lift (80% 1RM)
Bar MU

After Party
Shoulder taps x 50

Saturday 22/10/2016

Gymnastics/Connectivity
Handstand Push up Progressions

or

Every 2 Mins x 10

Deficit Handstand Push up x 6 – 10
Muscle up x 3-6

MetCon
AMRAP x 8 Min
Snatch x 2,4,6,8…(60/40)
T2B x 10

After Party
Row x 1km