Monday 25/04/2016

Gymnastics
Wall Walk to HS Walk

Strength
Front Squat
3 x 10 @ 65%
1 x ME @ 65%

MetCon
AMRAP x 4 Min
GTOH x 6 (40/25)
DU x 20
Rest x 2 Min
AMRAP x 4 Min
Power Clean x 6 (50/30)
DU x 20
Rest x 2 Min
AMRAP x 4 Min
Dead Lift x 6 (60/35)
DU x 20

After Party
Side Plank 3 x 30s E/S

Tuesday 26/04/2016

Gymnastics
EMOM x 8
Ring Dip L Sit Hold x 20-30s

Strength
A1 BB Row 4 x 10 (Rest = 2 Min)

B1 DB Row 3 x 8-12
B2 Chest Supported Row 3 x 8-12

MetCon
AMRAP x 9 Min
KBS x 2 +2 (28/20)
Burpee x 1 + 1

After Party
Bar Hang 2 x ME (R=2 Min)

Wednesday 27/04/2016

Gymnastics
4 Rounds
Legless Rope Climb x 1-2

Strength
A1 Clean Pull 6 x 3

B1 Hang Clean 6 x 3

MetCon
2 Rounds
WB Carry x 400m (9/6)
Wall Ball x 25
Burpee Over Ball x 15

After Party
BB Rollouts 3 x 12

Thursday 28/04/2016

1 Arm OHS w/ 3s Hold at bottom
8 x 1 E/S

Suitcase Carry x 200m E/S

3 Rounds
Banded Lunges x 15 E/S
Tricep Opener

Decline Bench 4 x 10

Friday 29/04/2016

Gymnastics
EMOM x 6
Muscle up x 3

Strength
Power Snatch + 2OHS

MetCon
5 Rounds of Cindy
Farmers Carry x 50m (BW)
4 Rounds of Cindy
Farmers Carry x 50m (BW)
3 Rounds of Cindy
Farmers Carry x 50m (BW)
2 Rounds of Cindy
Farmers Carry x 50m (BW)
1 Rounds of Cindy
Farmers Carry x 50m (BW)

After Party
Couch Stretch x 2 Min E/S

Saturday 30/04/2016

Gymnastics
Headstand to Handstand

Strength
Strict Press
10,8,6,6,12

MetCon
AMRAP x 8 Min
Power Clean x 15 (60/35)
Pull up x 15
Rest x 3 Mins
Then
2km run or row

After Party
4 Rounds
Hollow Hold x 20s
Rest x 10s
4 Rounds
Arch Hold x 20s
Rest x 10s