Monday 27/02/2017
Strength
Back Squat – Establish 3RM
or
Push Press – Establish 2 RM
MetCon
AMRAP x 8 Min
KBS x 15 (28/20)
Burpee x 10
C2B x 5
Tuesday 28/02/2017
Gymnastics/Connectivity
EMOM x 8
HSPU x 2 (Max Deficit)
or
3 x 12 HSPU
or
EMOM x 8
Shoulder Taps x 4
or
EMOM x 8
Plate Walks x 4
MetCon
With a 30 Minute Clock
2 Rounds of Cindy
T2B x 30
DU x 60
2 Rounds of Cindy
T2B x 20
DU x 40
2 Rounds of Cindy
T2B x 10
DU x 20
Then
In the remaining time work up to a heavy Power Clean
Wednesday 01/03/2017
Gymnastics/Connectivity
EMOM x 10
Odd – Hip to Ring x 4-6
Even – Jumping Muscle up
Or
Every 2 Mins x 5
FG Pull up x 2
Strict MU x 1
Dip x 2
MU x 3
Strength
Push Press – Establish 2 RM
or
Back Squat – Establish 3RM
MetCon
Row x 500m
Thursday 02/03/2017
Gymnastics/Connectivity
EMOM x 8
HSPU x 6-10
MetCon
2 km Row
After Party
A1 RDL 3 x 8
A2 Chin up 3 x 8-10
Friday (AM) 03/03/2017
Gymnastics/Connectivity
Plank with plate transfer
3 x 6 @ 2 x 2.5kg
EMOM x 10
Kipping Pull up x 3-10
MetCon
AMRAP x 15 Min
Wall Ball x 12
Burpee x 22
DU x 32
Rest x 30s
Friday (PM)
“17.2”
Saturday 04/03/2017
Surf Trip