Monday 28/03/2016

13:00 – 15:00 Open Gym

Tuesday 29/03/2016

Gymnastics
EMOM x 12
Odd: Legless Rope Climb x 1
Even: Frog Stand x 30s

Strength
Front Squat
1-3 x 2 @ 100%

MetCon
AMRAP x 8 Min
KBS x 30 (28/20)
STOH x 20 (45/30)
Pull up x 10

After Party
Couch Stretch x 2 Min

Wednesday 30/03/2016

Gymnastics
3 Rounds
1/2 Kneeling KB Press x 8 E/S
1 Arm Ring Row x 8 E/S

Strength
Push Press
2,2,2,2,2 @ 3RM (or 90%, whichever is greater)
Rest = 2 Min

MetCon
4 Rounds
Power Snatch x 12 (45/30)
Ring Dip x 12

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

Thursday 31/03/2016

MetCon
EMOM x 30

1st. Hollow Hold x 10s
HSPU x 2-5

2nd. Arch Hold x 10s
OHS x 4-10 (60/35)

3rd. DU x 30
Pull up x 4-10

Then, in 12 Minutes Find
2RM Clean (<10s on floor between lifts)

After Party
Partner Back Extension 3 x 12

Friday 01/04/2016

Gymnastics
EMOM x 8
MU x 3

Strength
A1 Dead Lift 3 x 8
A2 Face Pull 3 x 30

MetCon
Run x 2km
Burpee x 100
Wall Ball x 100
Run x 2km

After Party
BB Curls 3 x 12

Saturday 02/04/2016

11:00 – 12:00 Open Gym
12:00 – 13:00 Olympic Lifting