| Monday | 27/03/2017 | |
| Gymnastics/Skill | ||
| EMOM x 6 | ||
| H&A x 6/8/10/12/12/12 | ||
| Then | ||
| EMOM x 6 | ||
| Kipping Pull up x 3-10 | ||
| Then | ||
| 3 x 6 Strict Pull up | ||
| Or | ||
| EMOM x 6 | ||
| H&A x 6/8/10/12/12/12 | ||
| Then | ||
| EMOM x 6 | ||
| Hip to Bar x 3 -10 | ||
| Then | ||
| EMOM x 6 | ||
| Jumping Bar MU x 4 | ||
| Or | ||
| EMOM x 6 | ||
| H&A x 6/8/10/12/12/12 | ||
| Then | ||
| EMOM x 12 | ||
| Hip to Bar x 2 | ||
| Bar MU x 2 | ||
| Dip x 2 | ||
| MetCon | ||
| In 20 Minute window | ||
| Burpee x 60 | ||
| Then | ||
| Power Clean x 2/4/6//8… (70/45) | ||
| Front Squat x 3 | ||
| Accessory | ||
| Ring Dip 3 x 6 (No Kip) | ||
| Hollow Rock 3 x 10 | ||
| Tuesday | 28/03/2017 | |
| Gymnastics/Skill | ||
| EMOM x 6 | ||
| Wall Walk Nose & Toes | ||
| Or | ||
| Wall Walk x 1 + Feet Taps | ||
| Or | ||
| Wall Walk + Walk Away | ||
| Then | ||
| 6 Min Practice | ||
| Freestanding Kick up | ||
| Or | ||
| 4 x Max Effort Walk | ||
| Then | ||
| EMOM x 6 | ||
| Shoulder Taps x 4 | ||
| Or | ||
| Plate Walks x 4 | ||
| MetCon | ||
| AMRAP x 16 Mins | ||
| Dead Lift x 24 (100/65) | ||
| Box Jump x 16 (24/20) | ||
| Pull up x 8 | ||
| Accessory | ||
| Wall Squat 10 x 1 6s lower, 2 full breaths at the bottom | ||
| Wednesday | 29/03/2017 | |
| Gymnastics/Skill | ||
| EMOM x 6 | ||
| H&A x 6/8/10/12/12/12 | ||
| Then | ||
| EMOM x 6 | ||
| MU Transition x 4 | ||
| Then | ||
| EMOM x 6 | ||
| Banded MU x 3 | ||
| Or | ||
| EMOM x 6 | ||
| Russian Dips x 3-6 | ||
| Then | ||
| EMOM x 6 | ||
| Lying Low Ring MU x 2 | ||
| Then | ||
| EMOM x 6 | ||
| Hip to Ring x 3-6 | ||
| Or | ||
| Every 2 Mins x 9 | ||
| False Grip Pull up x 2 | ||
| Strict MU x 2 | ||
| MU x 2 | ||
| Dip x 2 | ||
| MetCon | ||
| 3 Rounds | ||
| Wall Ball x 25 (9/6) | ||
| Hand Release Push Up x 10 | ||
| KBS x 25 (28/20) | ||
| Accessory | ||
| 3 Rounds | ||
| Arch Hold x 20s, rest x 10s | ||
| Hollow Hold x 20s, rest x 10s | ||
| Thursday | 30/03/2017 | |
| Gymnastics/Skill | ||
| EMOM x 6 | ||
| 2 Pull Rope Climb x 1 | ||
| Then | ||
| Rope Pull up 12 x 1 E/S | ||
| Or | ||
| EMOM x 6 | ||
| Legless Rope Climb x 1 | ||
| Then | ||
| EMOM x 6 | ||
| L-Sit 1/2 Climb x 1 | ||
| Or | ||
| EMOM x 12 | ||
| 1/2 Rope Climb x 1 | ||
| Or | ||
| EMOM x 12 | ||
| Odd – Clamp + Extend x 2 | ||
| Even – Rope Lower x 2 | ||
| MetCon | ||
| On 0:00 | ||
| Bar Touch Burpee x 20 | ||
| On 5:00 | ||
| Bar Touch Burpee x 20 | ||
| On 10:00 | ||
| AMRAP x 8 | ||
| Power Clean x 6 (40/26) | ||
| Goblet Squat x 6 (24/16) | ||
| Accessory | ||
| Pendlay Row 3 x 8 | ||
| 1 Arm Row 2 x 15 | ||
| Friday | 31/03/2017 | |
| Gymnastics/Skill | ||
| EMOM x 6 | ||
| Wall Walk Nose & Toes | ||
| Or | ||
| Wall Walk x 1 + Feet Taps | ||
| Or | ||
| Wall Walk + Walk Away | ||
| Then | ||
| 6 Min Practice | ||
| Freestanding Kick up | ||
| Or | ||
| 4 x Max Effort Walk | ||
| Then | ||
| EMOM x 6 | ||
| Shoulder Taps x 4 | ||
| Or | ||
| Plate Walks x 4 | ||
| MetCon | ||
| Row x 750m | ||
| Then | ||
| 9/15/21 | ||
| Thruster (45/30) | ||
| Pull up | ||
| Accessory | ||
| 3 Rounds | ||
| Back Extensions x 12 | ||
| Weighted Sit-up x 12 | ||
| Saturday | 01/04/2017 | |
| MetCon | ||
| Run x 400m | ||
| Bench Press x 30 (BW) | ||
| Run x 800m | ||
| Bench Press x 20 | ||
| Run x 1200m | ||
| Bench Press x 10 | ||
| Rest x 10 Mins | ||
| AMRAP x 7 Mins | ||
| STOH x 6 (50/30) | ||
| T2B x 6 |