Monday
Gymnastics/Connectivity
8 Rounds
20 seconds hollow
20 seconds arch
*no rest, one continuous piece.
Skills
Kinda Regionals Event 1
10 Snatches at 50%
8 Snatches at 60%
6 Snatches at 70%
4 Snatches at 80%
2 Snatches at 90%
Metcon
30-20-10
Box Jump Overs
Abmat Sit Ups
Mobility
Banded External Rotation Shoulder Stretch – 2 Mins per side
Pigeon Stretch – 2 Mins per side
Suggested Bonus Work
Muscle Up Practice
Tuesday
Gymnastics/Connectivity
Turkish Get Up
Build up to a heavy single each arm
*Alternate with 30 seconds internal rotation stretchStrength 2/6
Front Squat
Build up to a heavy single
NO MISSES
*If you hit a PR, stop!
Metcon
15 Strict Handstand Push Ups
30 Chest to Bar Pull Ups
45 Power Cleans 45/30Kg
60 Double Unders
45 Kettlebell Swings 24/16Kg
30 Toes to Bar
15 Ring Dips
*24 Time Cap
** Scale HSPU/Ring Dips to push ups
Mobility
Hanging Lat Stretch – 1 Min per side
Couch Stretch – 2 Mins per side
Wednesday
Gymnastics/Connectivity
4 Rounds
Max Effort Support Hold on Rings
10 Horizontal RowsMetcon
40 Minutes
-At Minute 0:00-
Run 1 Mile
-At Minute 10:00-
100 Bar Facing Burpees
-At Minute 25:00-
Find a 1RM Clean & Jerk
Mobility
Bully Stretch – 2 Mins per side
Standing Calf Stretch – 2 Mins per side
Suggested Bonus Work
5 x 3-5 Weighted Chin Ups
Thursday
Gymnastics/Connectivity
6 Rounds
20 seconds right side plank
10 seconds rest
20 seconds left side plank
10 seconds restStrength
Floor Press
5-5-5-5-5
Metcon
“Triangle Couplet”
15-10-6
Thrusters 75/52Kg
Bar Muscle Ups
Mobility
Banded External Rotation Shoulder Stretch – 2 Mins per side
Couch Stretch – 2 Mins per side
Suggested Bonus Work
30 Minutes
30 seconds on/30 seconds off
Rowing
Friday
Gymnastics/Connectivity
5 Rounds
20 Seconds on/40 seconds off
“Handstand Bracing”Strength 2/6
Back Squat
Build up to a heavy single
NO MISSES!
*If you PR, stop!
Metcon
400m Run
15 Kettlebell Swings 24/16Kg
15 Handstand Push Ups
12 Kettlebell Swings
12 Handstand Push Ups
9 Kettlebell Swings
9 Handstand Push Ups
400m Run
15 Kettlebell Swings 24/16Kg
15 Handstand Push Ups
12 Kettlebell Swings
12 Handstand Push Ups
9 Kettlebell Swings
9 Handstand Push Ups
400m Run
Mobility
Standing Calf Stretch – 2 Mins per side
Pigeon Stretch – 2 Mins per side
Saturday
Gymnastics/Connectivity
Freestanding Handstand Practice w/ partnerStrength
Deadlift
Build up to a heavy single
Metcon
AMRAP 12
10 Strict Pull Ups
10 Overhead Squats