Monday 20/02/2017

Strength
A1. Push Press 3 x 3
A2. Pull up 3 x 2-3

MetCon
AMRAP x 14 Min
Burpee x 30
Then
Wall Ball x 12 (9/6)
KBS x 20 (28/20)

Gymnastics
EMOM x 6
Hip to Bar x 6-8
Then
EMOM x 4
Jumping Bar MU x 4-6

Tuesday 21/02/2017

Strength
A1. Back Squat 6 x 4
A2. Hollow x 30s/Arch x 30s

MetCon
AMRAP x 10 Min
DU x 20
PS x 12 (35/25)
DU x 20
STOH x 12

Wednesday 22/02/2017

Gymnastics/Connectivity
EMOM x 8
HSPU x 6-10
Strength
A1. 1 Arm Row 4 x 8-12
A2. Seated Pull-down 4 x 12-15

MetCon
4 Rounds
HPC x 3 (80/60)
Pull up x 9
Front Rack Lunges x 10

Thursday 23/02/2017

Gymnastics/Connectivity
EMOM x 10
Odd – Hip to Ring x 4-6
Even – Jumping Muscle up
Or
Every 2 Mins x 5
FG Pull up x 2
Strict MU x 1
Dip x 2
MU x 3

Strength
Work up to a Dip Snatch Double

MetCon
8 Rounds
T2B x 8
Bar Touch Burpee x 8

Friday (AM) 24/02/2017

Strength
A1 RDL 3 x 8
A2 Chin up 3 x 8-10
A3 Rope Climb x 1-2

MetCon
For Time
OH Squat x 20 (45/30)
Lateral Burpee x 20
Sit up x 20
Front Squat x 20
Burpee x 20
Push up x 20
Back Squat x 20
Burpee x 20
KBS x 20

Friday (PM)
“17.1”

Saturday 25/02/2017

MetCon

In 8 Mins
Find Heavy Dead Lift
Then
AMRAP x 8 Mins
Dead Lift x 10 (65%)
Pull up x 8
Rest x 4 Mins
Every 2 Mins x 8
Run x 200m
Rest x 4 Mins
Burpee x 80