Monday
Gymnastics/Connectivity
Muscle Ups
Metcon
4 Rounds:
21 Wall Balls, 20/14
18 KBS, 24/16Kg
15 Box Jump Overs, 24/20″
12 Burpees
*22 Minute Cap
Skills
Build up to a 1RM Snatch
Mobility
Bully Stretch – 2 Mins per side
Standing Calf Stretch – 2 Mins per side
Bonus Work
5 Rounds
20 seconds hollow
20 seconds arch
20 seconds rest
Tuesday
Gymnastics/Connectivity
5 Rounds
40 second plank
20 second restMetcon
400m Run
15 Handstand Push Ups
15 Pull Ups
12 Handstand Push Ups
12 Pull Ups
9 Handstand Push Ups
9 Pull Ups
400m Run
15 Handstand Push Ups
15 Pull Ups
12 Handstand Push Ups
12 Pull Ups
9 Handstand Push Ups
9 Pull Ups
400m Run
Strength 6/6
Front Squat
Build up to a heavy single
Mobility
Banded External Rotation Shoulder Stretch – 2 Mins per side
Couch Stretch – 2 Mins per side
Wednesday
Gymnastics/Connectivity
4 Rounds
30 Second Handstand Brace
15 Second Rest
30 Second Handstand Hold against Wall
15 Second Rest
Strength/Weightlifting
10 Muscle Ups
50 Double Unders
5 Clean & Jerks at 50%
8 Muscle Ups
50 Double Unders
4 Clean & Jerks at 60%
6 Muscle Ups
50 Double Unders
3 Clean & Jerks at 70%
4 Muscle Ups
50 Double Unders
2 Clean & Jerks at 80%
2 Muscle Ups
50 Double Unders
1 Clean & Jerk at 90%
Mobility
Bully Stretch – 2 Mins per side
Hanging Lat Stretch – 2 Mins per side
Bonus Work
27-18-9
Calories Assault Bike
Kettlebell Swings 32/24Kg
Thursday
Gymnastics/Connectivity
AMRAP 8
1 Rope Climb
25′ Handstand WalkStrength
Floor Press
5-5-5-5-5
Metcon
AMRAP 14
5 Pistols Right Leg 24/16Kg
5 Pistols Left Leg 24/16Kg
5 Strict Handstand Push Ups
5 Strict Pull Ups
Mobility
Couch Stretch – 2 Mins per side
Kneeling wrist/forearm stretch – 2 Mins
Friday
Metcon/Strength
In 20 Minutes:
25 Burpees
50 Wall Balls
75 Double Unders
Establish a 1RM Back Squat in the remaining timeFriday Four Hundreds 3/4
4 x 400m Run
Rest 2 Minutes Between Efforts
Mobility
Standing Calf Stretch – 2 Mins per side
Banded Hamstring Stretch – 2 Mins per side
Bonus Work
Push Jerk
3-3-3-3-3
Saturday
Gymnastics/Connectivity
30 Hollow/Arch RollsSkills
Hang Power Clean
Build up to a heavy single
Metcon
50 Handstand Push Ups
50 Toes To Bar
50 Overhead Squats 50/35Kg
50 Bar Facing Burpees