Monday 28/11/2016

Strength
A1. Back Squat 3 x 8, Rest = 3 Min

B1. Deficit Reverse Lunge 2 x 12 (50% of squat)

MetCon
AMRAP x 8 Min
KBS x 15 (28/20)
Burpee x 10
C2B x 5

Gymnastics/Connectivity
Crossover Plank 5 x 4 E/D (with 4 x 2.5kg plates)

Tuesday 29/11/2016

Gymnastics/Connectivity
EMOM x 8
MU + 2 Ring Dip
or
MU x 2
or
Banded MU x 2

Strength
A1. Push Press 6 x 6
A2. Strict Pull up 6 x 5-10

MetCon
“Air Force”
Thruster x 20 (45/30)
Power Clean x 20
Push Jerk x 20
OHS x 20
Front Squat x 20

4 Burpees to be performed at the start of every minute

Wednesday 30/11/2016

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

Strength
A1. Trap 3 Row 3 x 10

B1. 1 Arm Row 4 x 8-10

C1. Banded Pull-apart x 100

MetCon
EMOM x 10-15 for 150 Total Reps
Wall Ball x 10-15 (9/6)

Thursday 01/12/2016

Gymnastics/Connectivity
AMRAP x 8 Mins
20′ Handstand Walk
or
8 Mins
Partner Assisted HS Walk
or
8 Mins
Around the world

Strength
A1. Deficit Double KB Dead Lift 3 x 15

B1. Single Leg Hip Thrust 3 x 12
B2. Modified Reverse Hypers 3 x 10

MetCon
4 Rounds
Mar MU x 3
Box Jump x 13 (9/6)
Double Under x 23

Friday 02/12/2016

Gymnastics/Connectivity
EMOM x 10
Rope Climb x 1

Strength
in 12 Mins work up to a heavy Snatch
Then
EMOM x 6
1 Snatch @ 80% of above

MetCon
21/15/9
Dead Lift (120/80)
KBS (32/24)
Pull up

Saturday 03/12/2016

MetCon
“Holbrooke”

10 Rounds for time
Thruster x 5 (50/35)
Pull up x 10
Sprint x 100m
Rest x 1 Min

Rest x 8 Mins

AMRAP x 8 Mins
Rope Climb x 1
Burpee x 10