vinny

Monday 29/08/2016

Strength
Back Squat
5 @70%
3 @ 79%
1+ @ 88%

MetCon
EMOM x 8
HSPU x 1-5
Rest x 1 Min
EMOM x 8
C2B x 4-8
Rest x 1 Min
EMOM x 8
Power Clean x 5 (65-75% Clean)

After Party
DU x 150

Tuesday 30/08/2016

Strength
A1 Chest Supported Row 4 x 10
A2 Tricep Push Downs 4 x 15

B1 1/2 Kneeling KB Press 4 x 10
B2 Ring Row w/ 3s Pause 4 x 10

MetCon
Buy in: Rope Climb x 2
3 Rounds
Farmers Carry x 50m (BW)
Burpee x 15
Buy out: Rope Climb x 2

After Party
Lat Stretch 2 x 2 Min

Wednesday 31/08/2016

Gymnastics
EMOM x 8
T2B x 4-10

MetCon
“Kelly”
5 Rounds
Run x 400m
Box Jump x 30 (24/20)
Wall Ball x 30 (9/6)

After Party
Calf Stretch 2 x 2 Min

Thursday 01/09/2016

Gymnastics
Every 3 Mins x 5
Ring Pull up x 3
Muscle up x 1
Ring Dip x 3
or
False Grip Ring Row 4 x 5
Box Kips 4 x 6
or
Box Kips 4 x 6
Banded MU 4 x 6
or
Banded MU 4 x 6
MU Negatives 6 x 1

MetCon
In Teams of 3 Complete AMRAP in 25 Mins of
Row x 1km
Wall Ball x 80
T2B x 50

After Party
Calf Stretch 2 x 2 Min

Friday 02/09/2016

Strength
Front Squat
6,6,6,6+ @ 70%
Compare reps to 08/07/2016

Gymnastics
Hollow to Ball 4 x 8, Rest = 1 Min
Flat to Arch 4 x 8, Rest = 1 Min

MetCon
“1/2 Angie”
Pull up x 50
Push up x 50
Sit up x 50
Air Squat x 50

After Party
DU x 150

Saturday 03/09/2016

Gymnastics
Every 2 Mins x 4
Wall Walk + ME Nose & Toes
or
AMRAP HSPU x 2 Min x 2, Rest = 4 Mins

Strength
Power Snatch + OHS + Hang Snatch
Work up to a heavy Single

MetCon
Every 4 Mins x 4, Rest 2 Min Between Rounds
DU x 100
Wall Ball x 30 (9/6)
Max Bar MU in Remaining Time
or
Burpee x 10
Wall Ball x 25
Max Power Snatch(40/25) in Remaining Time

After Party
1 Arm OHS 3 x 3

 

Danger Zone

Danger Zone