Week Beginning 23/01/2017

Monday 23/01/2017

Strength
A1 Sumo Dead Lift 3 x 15
A2 Double Kettlebell Swing 3 x 8

Gymnastics/Connectivity
Every 2 Mins x 4
Round the world x 1 E/D
Or
Partner Assisted HS Walk
Or
Figure 8 HS Walk

MetCon
Death by Clusters (50/32.5)

Tuesday 24/01/2017

Gymnastics/Connectivity
Suitcase Dead Lift 5 x 5

Strength
Hang Clean & Jerk – HS

MetCon
AMRAP x 12 Mins
Ring Dip x 3
Wall Ball x 6 (9/6)
Sit-up x 9

Wednesday 25/01/2017

Strength
A1. Back Squat 4 x 6
B1. Deficit Reverse Lunges 2 x 12

MetCon
6 Rounds for total pull ups
Deadlift x 5 (70% 1RM)
Strict Pull up x ME

Thursday 26/01/2017

Gymnastics/Connectivity
Head Stand
Or
Head Stand to Hand Stand
Or
Free Standing HS

Strength
A1 Push Press 5 x 5
A2 Pull up 5 x 3-5

MetCon
AMRAP x 10
Box Jump x 10 (24/20)
KBS x 20 (28/20)
Sit up x 10

Friday 27/01/2017

Gymnastics/Connectivity
EMOM x 4
Bar MU x 3
EMOM x 4
Bar MU x 2 + Dip x 2
or
EMOM x 4
Beat Swing w/ Straight Arm Push x 6
EMOM x 4
Jumping Bar MU + 2 Dips

Strength
A1. 1 Arm Row 3 x 8-12
A2. Seated Pull-down 3 x 12-15

MetCon
AMRAP x 9 Mins
Front squat x 6 (50/32.5)
Burpee OB x 6

Saturday 28/01/2017

MetCon
In Teams of 2 Complete AMRAP x 40 Mins of:

Rope Climb x 10
Tyre Flips x 20
Sandbag Carry x 400m (20/15)