Monday 19/09/2016

Strength
Front Squat
In 15 Mins work up to a Heavy Double

Gymnastics
Shoulder Taps
5 x 6 Each Side

MetCon
AMRAP x 9 Mins
STOH x 9 (60/40)
DU x 27

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

Tuesday 20/09/2016

Strength
EMOM x 20
Clean x 1
5 @ 70%
5 @ 75%
5 @ 80%
Add Weight Every Min untill Miss or Cap

Gymnastics
EMOM x 6
T2B x 4
C2B x 3
Bar MU x 2
Pullover x 1

MetCon
AMRAP x 4 Min
Dead Lift x 6 (60/40)
T2B x 6
Rest x 2 Min
AMRAP x 4 Min
HPC x 6
KBS x 6 (32/24)
Rest x 2 Min
AMRAP x 4 Min
STOH x 6
Burpee x 6

After Party
KB Halo 2 x 10 Each Direction (Heavy)

Wednesday 21/09/2016

Strength
Power Snatch
3,3,3,3,3,3

Gymnastics
EMOM x 8
HSPU x 3-6

MetCon
Burpee x 40
Muscle Up x 30
Front Squat x 20 (75/45)

After Party
Plank Rotations 3 x 25s

Thursday 22/09/2016

Gymnastics
EMOM x 8
T2B x 6-10

Strength
In 12 Mins find Max for
Push Jerk + Split Jerk

MetCon
In teams of 2 Complete AMRAP x 20 Mins
Wall Ballx 30 (9/6)
Pull up x 30
Run x 400m
*If the Wall Ball touches the ground,
both team members will immediately do 10 Burpees

After Party
Every 10s x ME, Push up x 1

Friday 23/09/2016

Strength
Back Squat
Work up to a Heavy Double

Gymnastics
EMOM x 16
Odd – Rope Climb x 1-2 or Peg Board Ascend x 1-2
Even – DU x 20-30

MetCon
9/6/3
Dead Lift (100/65)
Bar MU
Box Jump (32/24)

After Party
Couch Stretch x 2 Min E/S