Monday 1st - Saturday 6th May

MONDAY
**Benchmark retest**
5km run


TUESDAY
Strength:
'Macho Man' complex
3 power cleans + 3 front squat + 3 push jerk
x 5 sets


Conditioning:
4 rounds for accumulate reps each on a 3 minute clock/ rest 1:30 between
20 wall balls
15 power snatch
Max OHS in remainder @ 35/25kg


WEDNESDAY


++ Big focus on gymnastic skill development and body weight efficiency this month.
We're going to aim to get closer to hitting that first or stringing together bigger sets of muscleups, improve that core strength for better midline control and work our mobility and stability for stronger positions with our kip, presses and pulls.


We're also putting on 2 tentative times to our timetable where you can come in and do a ROMWOD on the screens in Open gym to increase that mobility. For now this will be;
11:45 Wednesday and 4:00 Friday.


Bring on GyMaystics!++


**May Benchmark**
Skills n drills


1: 1rm pullup


2: AMRAP in 7 minutes
Ring or Bar muscleup
*If proficient at bar, step up to rings
*if no MU but have comfortable kipping pullups and tech can scale to seated band ring or banded bar but small assistance only.
*scale to chest to bar


3: max unbroken 'true' pushups
*if less than 8 scale to knees




No 'Swod'

THURSDAY
Strength:
Back squat
8-8-6-6-4-4


Conditioning:
AMRAP in 12 minutes
10 alternating pistols
15 deadlifts @ 80/55kg
30 double unders


FRIDAY
Strength:
A1: Strict ring dip
5-5-3-3
A2: 8 single arm ring row


Conditioning:
Gymnastics EMOM x 20 minutes (4 rounds)
1: 4 strict + 4 kip hspu
2: 15 t2b
3: 15 burpees
4: 10-20 second hollow + 40 second plank
5: rest


SATURDAY
1: Metcon (AMRAP - Reps)
5 x 1 MIN ROUNDS EACH(Alternating EMOM)
12/10 CALS Assault Bike
In remainder of the minute MAX Alternating KB SNATCHES (24/16kg)
2: Metcon (AMRAP - Reps)
5 x 1 MIN ROUNDS EACH (Alternating EMOM)
15/12 CALS ROW
In remainder of the minute MAX BURPEES to PLATE
3: Metcon (AMRAP - Reps)
5 x 1 MIN ROUNDS EACH (Alternating EMOM)
100M RUN
In remainder of the minute MAX WALL BALLS