Monday 07/24/2017
Skill
EMOM for 10 Minutes
1 Power Clean
Metcon
AMRAP in 8 Minutes
12 Alternating Dumbbell Snatch 50/35 lb
6 Burpee Box Jumps 24/20″
Gymnastics
12x90s
[odd] Row for calories
[even] 60 seconds of Kipping HSPU
Strength
3x 10 Back Squat ~ increasing from 7/18
Accessory
EMOM for 10 Minutes
30 seconds of Chest To Bar Pull-ups
Tuesday 7/25/2017
Accessory
Tabata L-Seat
Metcon
AMRAP in 20 Minutes
400M Run
20 Kettlebell Swings 32/24 kg
40 Sit-Ups
Strength
EMOM for as long as possible
1 Snatch with pause in receiving position, no saves.
Complete 3 consecutive reps before moving up in weight
Gymnastics
20x60s
[odd] 1 Strict Muscle up + straight set of kipping muscle ups
[even] 30 double unders
Skill
10 Minutes to establish a max handstand walk
Wednesday 7/26/2017
Skill
for time
70 Wall Ball Shots 20/14 lb 10/10
50 Calorie Row
30 Strict HSPU
10 Burpee Muscle Ups
Metcon
5 Rounds with 1 Minute on each station
Thrusters 95/65lb
Pull-ups
Gymnastics
EMOM for 10 Minutes
:30 seconds of pistols
Strength
Work up to a Heavy Backsquat Double for the day
Accessory
7 Minutes to establish a max set of double unders
Thursday 7/27/2017
Skill
Deadlift
3-3-3-3-3
Metcon
AMRAP in 12 minutes
9 Deadlifts 155/105lb
6 Burpees
3 Power Cleans 155/105lb
OR
If you need a recovery day:
Recovery
for time
500 Calorie Row
Friday 7/28/2017
Skill
EMOM for 10 Minutes
3 Power Snatch
Metcon
For time
50 Toes-to-Bar
100 One Arm Dumbbell Overhead Lunge Steps 50/35
1000m Run
Gymnastics
6x180s *
5 Bar Muscle ups
2 Rope Climbs
* Record the time of each round
Strength
50 meter Sled Push for Max Weight
Accessory
For time
100 Burpees*
*5 Kettlebell Swings EMOM 32/24kg
[Scale up to 40/32kg only if you can keep the swings unbroken]
Saturday 7/29/2017
Metcon
For time
1000M Row
then
21-18-15-12-9-6-3
Squat Clean 115/85 lb
Push-Up
Gymnastics/Strength
EMOM for 20 minutes
[odd] Straight Set of Muscle Ups
[even] 3 TnG Power Clean
Skill
mainsite 6/08/17
10 1-minute rounds of:
3 Thrusters 185/135 lb
60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
Max reps of chest-to-bar pull-ups
Rest 2 minutes between rounds.
Accessory
6 rounds for time
20 Calorie Ski
15 GHD Sit-Ups