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Monday
Gymnastics/Connectivity
5 Complexes of
Toes to Bar
Chest to Bar
Bar Muscle Ups
*Start with 3/2/1. If successful move to 4/3/2, then 5/4/3, etc.
**5 sets of leg raises/toes to bar with 60 seconds rest

Strength
Froning Smolov Week 1 Day 1
6 x (1 Clean + 5 Front Squats + 1 Split Jerk) @ 70% of 1RM Clean

Metcon
7 Minute Ladder
2 Deadlifts 102/70Kg
2 Lateral Burpees
4 Deadlifts
4 Lateral Burpees
6/6, 8/8, 10/10…

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


Tuesday
Gymnastics/Connectivity
4 Rounds
1 Rope Climb (Legless)
Max Effort Strict Handstand Push Ups

Skills
Muscle Snatch-Power Position Snatch
*Build up to a heavy single

Metcon
3 Rounds
Run 800m
Rest 2 minute between efforts

Mobility
Pigeon Stretch – 2 Mins per side
Standing Calf Stretch – 2 Mins per side


Wednesday
Gymnastics/Connectivity
Butterfly Pull Up Practice

Strength
Froning Smolov Week 1 Day 2
7 x (1 Clean + 4 Front Squats + 1 Split Jerk) @ 75% of 1RM Clean

AMRAP 4
7 Toes To Bar
21 Double Unders
-2 minute break-
AMRAP 4
7 Kettlebll Swings 24/16Kg
7 Hand Release Push Ups

Mobility
Couch Stretch – 2 Mins per side
Banded External Rotation Stretch – 2 Mins per side


Thursday
Strength
A) 8 Bottoms Up Kettlebell Presses
B) 12 Ring Rows

Metcon
4 Rounds
400m Run
1 Wall Walk
200m Suitcase Carry 24/16Kg
1 Wall Walk

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

Bonus Work
Snatch
5 x 2


Friday
Gymnastics/Connectivity
AMRAP 7
Max Effort Strict Pull Ups
Max Effort Strict Handstand Push Ups

Strength
Froning Smolov Week 1 Day 3
8 x (1 Clean + 3 Front Squats + 1 Split Jerk) @ 80% of 1RM Clean

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

Metcon
Tabata Rowing


Saturday
Strength
Froning Smolov Week 1 Day 4
10 x (1 Clean + 2 Front Squats + 1 Split Jerk) @ 85% of 1RM Clean

Metcon
30-20-10
Kettlbell Snatches 24/16Kg
Sit Ups