Monday 18/04/2016

Strength
Front Squat
3 x 10 @ 62%
1x ME @ 62%

MetCon
In teams of 2 Complete
Rope Climb x 8
Run x 800m (Max 200m at a time)
Wall Ball x 80 (9/6)
Ring Row x 80
* Work can only be done with Empty Bar locked out overhead

After Party
5 Rounds
Side Plank x 30s Each Side

Tuesday 19/04/2016

MetCon
Fat Frelen

5 Rounds
Run x 400m
KBS x 21
Thruster x 15
Pull up x 12

After Party
DU x 150

Wednesday 20/04/2016

Gymnastics
Partner HS Walk Practice

Strength
A1 BB Row 4 x 10 (Rest = 2 Min)

B1 DB Row 3 x 8-12
B2 Chest Supported Row 3 x 8-12

MetCon
Box Jump x 60
Power Snatch x 50
T2B x 40
DU x 100

After Party
Ring H&C Practice

Thursday 21/04/2016

1 Arm OHS w/ 3s Hold at bottom
8 x 1 E/S

Suitcase Carry x 200m E/S

3 Rounds
Banded Lunges x 15 E/S
Tricep Opener

Decline Bench 4 x 10

EMOM x 12
DU x 30
Double KB Step up x 10

Friday 22/04/2016

Gymnastics
EMOM x 8
Strict T2B x 4-6

Strength
Strict Press
10,8,6,6,10

MetCon
21/15/9
Power Clean
Front Squat
T2B

After Party
Roll Out 3 x 12

Saturday 25/04/2016

Gymnastics
EMOM x 8
Bar MU x 3

Strength
Clean + Jerk
Work up to a Heavy 1+2

MetCon
6 Rounds
Farmers Carry x 50m (BW)
HSPU x 6

After Party
Couch Stretch x 2 Min E/S