Monday
EMOM 10:
1: 4 push jerks
2: 4 split jerks
Push press 3 x 12
Metcon:
2 rounds for time
9 S2OH 50/35
15 airsquats
21 abmat sit ups
Rest 1:00
21 abmat sit ups
15 airsquats
9 S2OH
Rest 1:00
Tuesday
Gymnastics strength:
4 x 65-70% of your max pull ups reps
4 x 65-70% of your max ring dips reps
Scaled:
3 x 4 negative pull ups
3 x 6 banded pull ups
3 x 6-10 perfect wide push ups
3 x 6-10 perfect narrow push ups
Metcon:
8 rounds for time
7 T2B
8 KB snatch 24/16
9 burpees
Wednesday
Back squat 4 x 5 – max 60% of 5RM
Metcon:
AMRAP 10
5 pull ups
10 push ups
20 lunges
Directly into
AMRAP 10
400m run
15 OHS 20/15
Olympic: power clean + jerk
Thursday
E2MOM for 16 mins
10 burpee box over
10 KBS 24/16
Rest 3:00
E2MOM for 16 mins
5 burpee box overs
5-7 hang power clean 40/30
5-7 front squats 40/30
Friday
3 x 12 box step ups
2 x 20 reverse lunges
Metcon:
AMRAP 15
10 wall ball
7 pull ups
10 jumping lunges
7 T2B
10 jumping squats
7 HSPU
Saturday
Team WOD 11:00, open doors 12-14.