Monday 25/01/2016

Strength
Estimate 1RM Front Squat

Gymnastics
EMOM x 6
T2B x 3-8

MetCon
21/15/9
Dead Lift (100/65)
HSPU

After Party
DU x 150

Tuesday 26/01/2016

Gymnastics
Partner Hand Stand Walk Practice

Strength
Push Press + Push Jerk + Split Jerk
3 + 3 + 1

MetCon
AMRAP x 10 Min
OHS x 10 (45/30)
K2E x 10

After Party
Every 10 Seconds x 15
Strict Pushup x 1 – 2

Wednesday 27/01/2016

Strength
Snatch + 2OHS + Snatch

Gymnastics
Hollow & Arch Holds
10s on/10s off x 9

MetCon
6 Rounds for total Reps x Weight
Max Strict Chin up
Max Front Squats

After Party
Couch Stretch x 2 Min E/S

Thursday 28/01/2016

MetCon
EMOM x 30
Odd: Rope Climb x 1-2
Even: Dead Lift x 5 (60%)

After Party
Face Pulls x 50

Friday 29/01/2016

Gymnastics
EMOM x 6
Strict MU x 1-2

Strength
A1 1 Arm Row 3 x 6-10
A2 Ring Dip 3 x 6-10

MetCon
AMRAP x 16 Min
KBS x 18 (28/20)
Wall Ball x 12 (9/6)
Burpee x 6

After Party
Partner Back Extensions 3 x 12

Saturday 30/01/2016

11:00 – 11:30 Mobility
11:30 – 13:00 Olympic Lifting