Monday 20/03/2017
Gymnastics/Skill
EMOM x 6
2 Pull Rope Climb x 1
Then
Rope Pull up 12 x 1 E/S
Or
EMOM x 6
Legless Rope Climb x 1
Then
EMOM x 6
L-Sit 1/2 Climb x 1
Or
EMOM x 12
1/2 Rope Climb x 1
Or
EMOM x 12
Odd – Clamp + Extend x 2
Even – Rope Lower x 2
MetCon
AMRAP x 22 Mins
Unbroken Hang Power Snatch x 6 (50/32.5)
Ring Dip x 6
Front Rack Lunges x 6
Unbroken Hang Power Snatch x 6 (50/32.5)
Ring Dip x 6
Box Jumps x 6
Accessory
3 Rounds
Back Extensions x 12
Hand to Hand KB Swing x 12
Tuesday 21/03/2017
Gymnastics/Skill
EMOM x 6
H&A x 6/8/10/12/12/12
Then
EMOM x 6
Hip to Ring x 3 -10
Then
EMOM x 6
Jumping MU x 4
Or
EMOM x 6
H&A x 6/8/10/12/12/12
Then
EMOM x 6
Hip to Ring x 3 -10
Then
EMOM x 6
Front Uprises x 1-6
Or
EMOM x 6
H&A x 6/8/10/12/12/12
Then
EMOM x 12
Hip to Bar x 2
Bar MU x 2
Dip x 2
MetCon
“Grannie”
DU x 50/40/30/20/10
Sit up x 50/40/30/20/10
C&J x 10/8/6/4/2 (60/40)
Accessory
TGU Find Heavy Double E/S
Wednesday 22/03/2017
Gymnastics/Skill
EMOM x 6
H&A x 6/8/10/12/12/12
Then
EMOM x 6
Kipping Pull up x 3-10
Then
3 x 6 Strict Pull up
Or
EMOM x 6
H&A x 6/8/10/12/12/12
Then
EMOM x 6
Hip to Bar x 3 -10
Then
EMOM x 6
Jumping Bar MU x 4
Or
EMOM x 6
H&A x 6/8/10/12/12/12
Then
EMOM x 12
Hip to Bar x 2
Bar MU x 2
Dip x 2
MetCon
Rope Climb x 3
STOH x 6 (80/52.5)
Dead Lift x 12
Sit up x 24
Wall Ball x 48 (9/6)
Accessory
Wall Squat 10 x 1 – 6 seconds descent, 2 Breaths at the bottom
Thursday 23/03/2017
Gymnastics/Skill
EMOM x 6
Wall Walk Nose & Toes
Or
Wall Walk x 1 + Feet Taps
Or
Wall Walk + Walk Away
Then
6 Min Practice
Freestanding Kick up
Or
4 x Max Effort Walk
Then
EMOM x 6
Shoulder Taps x 4
Or
Plate Walks x 4
MetCon
EMOM x 24 Min
Min 1: Front Squat x 5 (85/60)
Min 2: Unbroken DU x 35
Min 3: Bar Touch Burpee x 6/7/8/9/10/11/12/13/14
Accessory
Pendlay Row 3 x 8
1 Arm Row 2 x 15
Friday (AM) 24/03/2017
EMOM x 6
Wall Walk Hold x 20 – 30s
Then
EMOM x 6
Wall Walk Nose & Toes
Every 15s for 7 mins
Thruster x 1 (60/40)
Then
15 Minutes to work up to a heavy
Power Snatch + OHS
PM
“17.5”
Saturday 25/03/2017
MetCon
Wall Ball x 65 (9/6)
KBS x 65 (32/24)
Sit up x 65
Thruster x 65 (45/30)
Dead Lift x 65 (45/40)
T2B x 65
Air Squat x 65
Power Clean x 65
DU x 65