Monday 21/11/2016

Gymnastics/Connectivity
Partner Assisted Handstand Walk

Strength
Clean Pull 8 x 3 @ 85%
– 3 Second Negative on last rep each set

MetCon
In teams of 2 Complete AMRAP in 18 Mins of
Pull up x 1,2,3,4,5…
T2B x 1,2,3,4,5…
Reps can only be performed when partner is at the top of a deadlift (60/40)

After Party
DU x 150

Tuesday 22/11/2016

Gymnastics/Connectivity
EMOM x 8
T2B x 3-8
or 8 Mins T2B Practice

Strength
A1. Strict Press
1-2 x 2 @ 100%
Without Racking the Weight after the last Set, Perform ME Push Press
A2. Chin up x 6-10

B1. Banded Rear Delt Fly x 50

MetCon
Wall Ball x 60 (9/6)
Then
25/20/15/10
Box Jump (24/20)
Burpee

After Party
DU x 150

Wednesday 23/11/2016

Gymnastics/Connectivity
Suitcase Dead Lift 5 x 5

MetCon
3,6,9,12,15
Hang Power Snatch (50/35)
HSPU

Strength
Front Rack Lunges
3 x 10 Each Leg

After Party
DU x 150

Thursday 24/11/2016

Gymnastics/Connectivity
Handstand Push up Progressions

or

Every 2 Mins x 8

Deficit Handstand Push up x 6 – 10
Muscle up x 3-6

MetCon
EMOM x 15
Power Clean x 2 (AHAP)
DU x 15

After Party
DU x ME

Friday 25/11/2016

Barbell Cycling
15/15/15/15/15 with 2 Min Rest
TnG Power Cleans
Weight will be such as to allow you to perform ALL reps unbroken

Strength
A1. Bent Over Barbell Row 4 x 10

B1. Chest Supported Row 2-3 x 8-12
B2. Dip 2-3 x 10

Gymnastics
Frogstand Progressions

After Party
DU x 150

Saturday 26/11/2016

Gymnastics/Connectivity
1/2 Kneeling Pallof Press 3 x 8 E/S

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

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