Monday 18/01/2016

Gymnastics
ME MU in 8 Mins
or
30 MU For Time
or
EMOM x 6 Banded MU x 1-3

MetCon
In Teams of 2 with 1 working at a time
Every 3 Minutes each person must complete
Power Snatch x 3 (40/25)
Pull up x 6
Box Jump x 9 (24/20)
For a total of 10 rounds

After Party
DU x 150
or 3 Min

Tuesday 19/01/2016

Gymnastics
8 Mins
Partner Assisted HS Walk Practice

MetCon
EMOM x 16
Ring Dip x 3-5
Power Clean x 3-5 (70/45)
DU x 10-30
Then in 10 Minutes
Find 1RM C&J

After Party
Hollow & Arch Rolls
3 x 4 Each Direction

Wednesday 20/01/2016

Gymnastics
Shoulder Taps 3 x 10

Strength
Back Squat
Find new 1RM

MetCon (Optional)
ME Back Squat @ 85%
or
1km Row

After Party
2 x ME Chin up. Rest = 2 Min

Thursday 21/01/2016

Gymnastics
EMOM x 6
Pull up x 3
C2B x 2
Bar MU x 1
Bar Pullover x 1

Strength
In 15 Minutes find 2RM Snatch

MetCon
Burpee x 40
KB Snatch x 50 (24/16)
Burpee x 40

After Party
Partner Back Extensions
3 x 10

Friday 22/01/2016

Gymnastics
ME MU in 8 Mins
or
30 MU For Time
or
EMOM x 6 Banded MU x 1-3

Strength
A1 Dead Lift 3 x 8
B1 Hip Thrust 3 x 10

MetCon
AMRAP x 12 Min
T2B x 15
STOH x 12 (50/35)
FR Lunges x 9 E/L

After Party
Plank Rotation 2 x 30s

Saturday 23/01/2016

11:00 – 11:30 Mobility
11:30 – 12:00 Olympic Lifting Tekkers
12:00 – 13:00 Olympic Lifting Performance