Saturday
Gymnastics Skills
EMOMx16:
Odd: 4 Strict Deficit HSPU
Even: 1 Legless Rope Climb + 1 Rope Climb
WOD
“Bergeron Beep Test”
EMOM for as long as possible*:
7 Thrusters, 77/55
7 Pull ups
7 Burpees
*15 minute minimum work requirement. If you fail before the 15 minute mark, decrease the reps for all three movements to 6 reps and continue. If you can’t complete the the 6’s move to 5’s, and so on…
Friday 
2016 OPEN ATHLETES
1. Squat
EMOMx10: 1 x Deadlift
WOD
AMRAP 10:
10 Power Snatch, 40/25kg
10 Box Jump Overs, 24/20
 
Thursday
1. Squat
Work up to a single heavy Back Squat
3. Gymnastics (60 sec rest between each)
1-2-3-4-5-6-7 unbroken  C2B pull ups or Muscle ups
Once at failure continue at previous set.
 
Wednesday

PRACTICE for 10 minutes Plyometric press ups.
This is cool I will teach a lot of you a superman press up in 10 mins.
WOD 1
2 mins
Max Double unders
WOD
20 mins in teams of 2-4
1 min work 1 min rest
Battle rope wave
Row Max
Battle rope single arms
Run max
 
Tuesday
Gymnastics warm up – Include wall walks & scapular pull ups
1. Strength
1RM Jerk
2. Conditioning
AMRAP 12:
10 Jerks, 60/40kg
10 TTB
30 Double unders
Monday
Snatch Complex
5 sets of: Snatch Pull + Snatch + OHS, climbing
Gymnastics
EMOMx8:
Odd: 2 Strict HSPU
Even: 4 Kipping HSPU
Don’t do more reps – try to improve efficiency, positioning and increase cycle times.
WOD
35 Squat jumps
35 Abmat Sit ups
35 SDHP 40/25kg
20 Squat jumps
20 Abmat Sit ups
20 SDHP 40/25kg
10 Squat jumps
10 Abmat Sit ups
10 SDHP 40/25kg