| Monday | 22/05/2017 | |
| Strength | ||
| Fitness | ||
| Back Squat | ||
| 5 x 5 | ||
| Performance | ||
| Back Squat | ||
| 1 @ 92.5% | ||
| 6 @ 80% | ||
| 1 @ 95% | ||
| 6 @ 82.5% | ||
| 1 @ 97.5% | ||
| 6+ @ 85% | ||
| MetCon | ||
| 8 Min AMRAP | ||
| HSPU x 8 | ||
| KBS x 20 (28/20) | ||
| Tuesday | 23/05/2017 | |
| Strength | ||
| 12 Minutes to find a max | ||
| Power Snatch + 2 Hang Snatch | ||
| MetCon | ||
| “T.U.P.” | ||
| 15/12/9/6/3 | ||
| Power Clean (60/40) | ||
| Pull up | ||
| Front Squat | ||
| Pull up | ||
| Wednesday | 24/05/2017 | |
| Strength | ||
| Fitness | ||
| A1. Tall Kneeling KB Press 2 x 10 | ||
| B1. Press + Push Press 5 x 5+5 | ||
| B2. 1 Arm DB Row 5 x 8-10 | ||
| Performance | ||
| A1. Tall Kneeling Alternating KB Press 2 x 10 | ||
| B1. Press x 3,3,2,2,1,1 | ||
| B2. 1 Arm Row 5 x 6-8 | ||
| C1. Press x ME, Push Press x ME, Push Jerk x ME @ 75% of above | ||
| MetCon | ||
| Fitness | ||
| For Time | ||
| 30 Burpee Pull ups | ||
| Performance | ||
| For Time | ||
| 30 Burpee Muscle Ups | ||
| Thursday | 25/05/2017 | |
| Gymnastics | ||
| Fitness | ||
| EMOM x 10 | ||
| T2B x 3-6 | ||
| Performance | ||
| Every 30s x 20 | ||
| T2B x 1 (+1) | ||
| MetCon | ||
| 2 Rounds | ||
| Single Side DB Snatch x 15 | ||
| DB Carry x 400m | ||
| Single Side DB Snatch x 15 | ||
| DB Carry x 400m | ||
| Accessory | ||
| Wall Walk x 30 (not for time) | ||
| Friday | 26/05/2017 | |
| MetCon | ||
| 21/15/9 | ||
| Box Jump (24/20) | ||
| T2B | ||
| Strength | ||
| 15 Minutes to work up to a 3RM Thruster | ||
| Rest x 3 Mins | ||
| Then | ||
| AMRAP x 2 Mins | ||
| Thruster (80% of 3RM) | ||
| Saturday | 27/05/2017 | |
| MetCon | ||
| “2010 Games Event 2” | ||
| run x 1200 | ||
| KBS x 63 (28/20) | ||
| Pull up x 36 | ||
| Run x 800 | ||
| KBS x 42 (28/20) | ||
| Pull up x 24 | ||
| Run x 400 | ||
| KBS x 21 (28/20) | ||
| Pull up x 12 | ||