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Workouts 10 October – 15 October

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Monday
Gymnastics/Connectivity
4 Rounds
20 seconds front support
10 seconds rest
20 seconds back support
10 seconds rest

Strength
Back Squat
5 x 5 @ 75% 5RM
*rest 2 minutes

Gymnastics Conditioning Test
2 Rounds of:
2 mins of max rep Ring Muscle ups
1 mins of max rep Strict HSPU
2 mins of max rep C2B Pull ups
1 min of max kipping HSPU

Mobility
Couch Stretch – 2 Mins per side
Hanging Lat Stretch – 2 Mins per side

Bonus Work
6 x 500m Rows
-rest 60 seconds between efforts-


Tuesday
Skills
3-Pause Snatch
Pause just off the floor/hang/power position

Metcon (Test workout)
21 Thrusters 43/29Kg
21 Pull Ups
18 Snatches 43/29Kg
18 Pull Ups
15 Thrusters
15 Pull Ups
12 Snatches
12 Pull Ups
9 Thrusters
9 Pull Ups
6 Snatches
6 Pull Ups
3 Thrusters
3 Pull Ups
*25 Minute Time Cap

Mobility
Couch Stretch – 2 Mins per side
Pigeon Stretch – 2 Mins per side

Bonus Work
4 Rounds
30 seconds on/30 seconds off handstand flutter kicks
into
4 Rounds
30 seconds on/30 seconds off handstand walking on plates


Wednesday
Gymnastics/Connectivity
3 Rounds
1 Minute Toes to Bar
1 Minute Ring Dips

Skills
3-Position Clean + 2 Jerks
Clean from power position/hang/touch and go from floor, plus two split jerk

Metcon
AMRAP 12
6 Kettlebell Snatches Right Hand 24/16Kg
6 Single Arm Overhead Lunges Right Hand 24/16Kg
6 Burpees
6 Kettlebell Snatches Left Hand 24/16Kg
6 Single Arm Overhead Lunges Left Hand 24/16Kg
6 Burpees

Mobility
Bully Stretch – 2 Mins per side
Breathing Lat Stretch – 2 x 4 Breathes per side

Bonus Work
4 Rounds
30 seconds right side plank
15 seconds rest
30 seconds left side plank
15 seconds rest


Thursday
Gymnastics/Connectivity
Turkish Get Up
Build to a heavy STABLE weight
*pause in each position

Strength
Overhead Carries
5 x 50′ Overhead Carry
*Take from floor, walk 25′, drop and go again

Metcon
10,9,8…3,2,1
Handstand Push Ups
Shuttle Runs – 50′

Mobility
Rockback breathing – 3 x 8 Breathes
Wrist/Forearm stretch – 3 x 8
Alternate between movements

Bonus Work
4 Rounds
20 seconds front support
10 seconds rest
20 seconds back support
10 seconds rest


Friday
Gymnastics/Connectivity
AMRAP 12
1 Wall Walk
1 Legless Rope Climb
10 Double Unders
2 Wall Walks
2 Legless Rope Climbs
20 Double Unders
3 Wall Walks
3 Legless Rope Climbs
30 Double Unders

Metcon
3 Rounds
30 Wall Balls
20 Toes to Bar
10 Front Squats 100/70Kg
*24 Minute Cap

Mobility
Couch Stretch – 2 Mins per side
Breathing Lat Stretch – 8 Breathes per side

Saturday

Strength
10 Minutes to establish a 1RM Power Snatch
-straight into-
10 Minutes to establish a 1RM Power Clean & Push Jerk

Metcon
12.3 “Kinda”
AMRAP 18
15 Box Jumps 24/20″
12 Push Press 52/36Kg
9 Chest to Bar Pull Ups

Bonus Work
Run 1 Mile

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