Monday 31/10/2016

Bank Holiday

Tuesday 01/11/2016

Strength
Front Squat
M. 3 x 5 @ 86%, Rest = 3 Min
F. 5 x 3 @ 91%, Rest = 2 Min

Gymnastics/Connectivity
Front Rack Holds
Every 2 Mins, 30s Hold x 4

MetCon
Burpee Over Bar x 10
21/15/9
Dead Lift (100/66)
T2B
Burpee Over Bar x 10

After Party
Bar Hang 2 x ME, Rest = 2 Min

Wednesday 02/11/2016

Gymnastics/Connectivity
Suitcase Dead Lift
5 x 5

Strength
Clean Pull 8 x 3 @ 85%
– 3 Second Negative on last rep each set

MetCon
In 12 Mins
Find Max Thruster
Then
AMRAP x 8 Min
Thruster x 3 (75% of above)
Pull up x 3,6,9,12…

After Party
Double KB Dead Lift 2 x 15

Thursday 03/11/2016

Strength
A1. Strict Press
3 x 4 @ 90%
Without Racking the Weight after the last Set, Perform ME Push Press
A2. Chin up x 6-10

B1. Banded Rear Delt Fly x 50

MetCon
In Teams of 2 alternating rounds
Complete as Many Rounds as Possible of
T2B x 1
Box Jump x 2 (24/20)
Burpee x 3

Gymnastics/Connectivity
EMOM x 8
1 Legless Rope Climb + 1 Rope Climb

After Party
DB Row 2 x 12

Friday 04/11/2016

Gymnastics/Connectivity
Headstand to Handstand

Barbell Cycling
15/15/12/12/12 Touch and Go Power Cleans

MetCon
Wall Ball x 100
In as Few Sets as possible. Cap 10 Mins

Strength
Front Rack Lunges
3 x 10

After Party
DU x 150

Saturday 05/11/2016

Gymnastics/Connectivity
AMRAP x 8 Min
Handstand Walk x 20′

Strength
A1. Bear Carry x 100′ x 4
A2. Pull up x 3-5 x 4

MetCon
“Hammer”
5 Rounds
Power Clean x 5 (60/40)
Front Squat x 10
Jerk x 5
Pull up x 20
Rest x 90s

After Party
500m Row