Week Beginning 19/12/2016

Monday 19/12/2016

Gymnastics/Connectivity
Plank with plate Transfer
5 x 4 (2 x 2.5kg)

MetCon
EMOM x 16
American KBS x 10 (24/16)
Pull up x 5-10

Strength
In 15 Minutes
Find a max for:
Clean + Hang Clean + Jerk

Tuesday 20/12/2016

Gymnastics/Connectivity
EMOM x 4
Bar MU x 3
EMOM x 4
Bar MU x 2 + Dip x 2
or
EMOM x 4
Beat Swing w/ Straight Arm Push x 6
EMOM x 4
Jumping Bar MU + 2 Dips

Strength
A1. Trap 3 Row 3 x 10

B1. 1 Arm Row 4 x 8-10

C1. Banded Pull-apart x 100

MetCon
Burpee x 70
OHS x 50 (50/35)
T2B x 30
Muscle up x 10

Wednesday 21/12/2016

Gymnastics/Connectivity
EMOM x 8
Strict T2B x 3-8
Or
T2B x 6-10
Or
8 Mins T2B Practice

Strength
A1. Single Leg Hip Thrust 3 x 12
A2. Modified Reverse Hypers 3 x 10

B1. Sumo Deadlift 2 x 15

MetCon
AMRAP x 12 Min
Wall Ball x 30 (9/60
Power Clean x 20 (60/40)
Sit up x 30

Thursday 22/12/2016

Strength
A1. Back Squat 3 x 8, Rest = 3 Min

B1. Deficit Reverse Lunge 2 x 12 (50% of squat)

Gymnastics
EMOM x 6
False Grip Ring Row x 5 (with a “Flash”)
Or
False Grip Ring Pull up x 3-5 (With a “Flash”)
Or
False Grip Ring Pull up + Strict MU + Dip

EMOM x 6
Beat Swing on High Rings6-10

MetCon
AMRAP x 7 Mins
Wall Ball x ME
Rest x 30s

Friday 23/12/2016

Gymnastics/Connectivity
Suitcase Carry 3 x 30s E/S

Strength
A1. Push Press 6 x 6
A2. Strict Pull up 6 x 5-10

MetCon
In 15 Mins Find Max weight for Unbroken
DeadLift x 9
Power Clean x 6
STOH x 3