Monday
Gymnastics/Connectivity
5 Rounds
35 Seconds Plank
25 Seconds Rest
Skills
EMOM 10
Power Snatch
Metcon
2014 Regionals
21-15-9-6-3
Strict Handstand Push Ups
Front Squats 88/57Kg
Bar Facing Burpees
*21 Minute Time Cap
Mobility
Couch Stretch – 2 Mins per side
Bully Stretch – 2 Mins per side
Tuesday
Strength
Overhead Lunges
4 sets of 12 steps
take the weight from the floor
*rest 2 minutes
Metcon
100 Double Unders
50 Deadlifts 80/50Kg
25 Strict Toes to Bar
Gymnastics/Connectivity
30 Hollow/Arch Rolls
Mobility
Pigeon Stretch – 2 mins per side
Banded External Rotation shoulder stretch – 2 mins per side
Suggested Bonus Work
Accumulate 50 Strict Pull Ups and 50 Strict Push Ups/Ring Dips/Handstand Push Ups any way
Wednesday
Skills
3 Position Clean & Jerk
-Power Position
-Hang
-Floor
*Hold onto it for the complexCardiBalance
3 Rounds
A) 1 Minute Calorie Row
-30 seconds rest-
B) 1 Minute Max Bar Facing Burpees
-30 seconds rest-
C) 1 Minute Max Effort Wall Balls
-30 seconds rest-
D) 1 Minute Handstand Hold Practice
-30 seconds rest-
Mobility
Hanging Lat Stretch – 2 Mins per side
Couch Stretch – 2 Mins per side (1 Min high, 1 Min low per side)
Thursday
Gymnastics/Connectivity
4 Rounds
Max Effort Support Hold on Rings
10 Horizontal RowsSkills
Partner assisted handstand holds
Metcon
AMRAP 20
5 Wall Walks
10 Kettlebell Snatches Right
10 Kettlebell Snatches Left
200m Suitcase Walk (100m out/100m back)
Mobility
Banded External Rotation shoulder stretch – 2 mins per side
Kneeling wrist stretch – up to 90 seconds per side (may need to come out of stretch during the 90 seconds)
Bonus Work
2K Row
Friday
Gymnastics/Connectivity
Muscle Up PracticeSkills
EMOM 10
Push Jerk
Strength
4 x 12 Box Steps (Front Rack)
Mobility
Couch Stretch – 2 Mins per side
Bully Stretch – 2 Mins per side
Bonus Work
2:00 ME Strict HSPU
1:00 Rest
5 rounds of:
:30 ME Assault Bike
:30 Rest
2:00 ME Strict HSPU
1:00 Rest
5 rounds of:
:30 ME Assault Bike
:30 Rest
2:00 ME Strict HSPU
Saturday
Skills
Snatch
Build up to a heavy single
Metcon
20 Back Squats 100/70Kg
2 Mile Run
20 Back Squats
Bonus Work
5 Rope Climbs
5 Clean & Jerks 60/45Kg
4 Rope Climbs
4 C&J 70/50Kg
3 Rope Climbs
3 C&J 80/55Kg
2 Rope Climbs
2 C&J 90/60Kg
1 Rope Climb
1 C&J 100/65Kg