Monday 22/08/2016

Gymnastics
Handstand Walk Practice

MetCon
4 Rounds
Power Clean x 20 (60/40)
Run x 800m
STOH x 20 (60/40)
Rest x 3 Min

After Party
Couch Stretch x 2 Min

Tuesday 23/08/2016

Strength
Work up to a heavy single of the complex
PP + PJ + SJ (2+2+1)

MetCon
5 Rounds of 7 Reps of the following Complex
Power Clean
Front Squat
Push Press
Back Squat
Push Press

Increase weight each round

 

 

 

After Party
Row x 500m

Wednesday 24/08/2016

Gymnastics
Plank Rotations 3 x 30s

Strength
Front Squat
Establish 3RM

MetCon
In 10 Mins Establish 1RM Box Jump
In 10 Mins Establish 1 RM Dead Lift

After Party
DU x 150

Thursday 25/08/2016

Gymnastics
4 Rounds
Peg Board Ascend x 1
Headstand Hold x 30s

Strength
EMOM x 20
Snatch x 1
x 4 @ 75%
x 4 @ 80%
x 4 @ 85%
x 4 @ 90%
x 2 @ 95%
Then add weight until miss

MetCon
Sandbag Carry x 1km (20/15)
Burpee x 60

After Party
Chin up 2 x ME, Rest = 2 Min

Friday 26/08/2016

Gymnastics
AMRAP x 8 Min
Wall Walk

Strength
Pull up
4 x 4
1 x ME Strict

MetCon
AMRAP x 16
DU x 100
Sit up x 30
Wall Ball x 20 (9/6)

After Party
Peg Board Practice

Saturday 27/08/2016

Gymnastics
EMOM x 8
Bar MU x 1-3
or
Beat Swing w/ Straight Arm Push x 4-8

Strength
Establish 2RM Hang Clean

MetCon
Pull up x 60
Power Snatch x 50 (40/25)
Front Squat x 40
Burpee OB x 30
STOH x 20
MU x 10

After Party
Wall Walk 3 x 3