Monday 25/07/2016

Strength
Pull up
5 x ME

Rest = 3 Min
to include 30-60s Plank Hold

MetCon
AMRAP x 15 Min

Push Press x 6
OB Burpee x 4
OH Squat x 2
(Weight is 50% of OHS ,or PP if Lower)

After Party
Plank Rotations 3 x 25s

Tuesday 26/07/2016

Gymnastics
AMRAP x 2 Min HSPU
Rest x 4 Min
AMRAP x 2 Min HSPU

Or

8 Mins HSPU Practice

MetCon

2 Rounds
Clean x 5 (80% 1RM)
Sandbag Carry x 800m (20/15)
Bar MU x 5
Run x 800m

After Party
Couch Stretch x 2 min e/s

Wednesday 27/07/2016

Strength
Front Squat
3,3,3 @ 80%
2,2,2+ @ 85%

Gymnastics
AMRAP x 2 Min MU
Rest x 2 Min
AMRAP x 2 Min MU

Or

EMOM x 6 Min
Negaitive MU x 1-3

MetCon
Dead Lift x 35 (50/35)
Burpee x 35
Power Clean x 35
Pull up x 35
STOH x 35
Sit up x 35

Thursday 28/07/2016

Strength
Push Jerk + Split Jerk (3+1)

Gymnastics
AMRAP x 8 Min
Wall Walk

MetCon
AMRAP x 12 Min
T2B x 6
DU x 30

After Party
Double KBS x 50

Friday 29/07/2016

Strength
Power Snatch 3,3,3,3,3,3

MetCon
Helen
3 Rounds
Run x 400m
American KBS x 21 (24/16)
Pull up x 12

After Party
Bar Hang 2 x ME, rest = 2 min

Saturday 30/07/2016

Establish 3 RM OHS

A1 RDL 3 x 10

B1 Back Extensios 3 x 12
B2 Face Pulls 3 x 20

1 Arm 1/2 Kneeling Press 4 x 8

After Party
200m Suitcase Carry