Monday – 8/21/2017
Skill
EMOM for 10 Minutes
2 Hang squat clean
Gymnastics
Muscle ups EMOM for 15 Minutes
Straight set of muscle ups
Strength*
3x 10 Back Squat ~ increasing from 8/14
*end of cycle!
Metcon
AMRAP in 9 Minutes
6 Air squats
3 Push-ups
Accessory
EMOM for 20 Minutes
Straight set of chest to bar pull-ups + 3 Sandbag cleans 100/70 lb
Tuesday – 8/22/2017
Skill
12x90s
Slow pull squat snatch ~ 70% of 1RM
Gymnastics
Alternating tabata
Strict Toe to bar
Plank hold
Strength
3RM Bench Press
Metcon
5 rounds of
3 minutes on 1 minute off
3 Power Cleans 155/105 lb
6 Push jerk 155/105 lb
9 Lateral burpees over the bar
Accessory
10×10 GHD Sit-ups
Rest to recovery between sets.
Wednesday – 8/23/2017
Skill
EMOM for 20 Minutes
[odd] Straight set of kipping pull-ups
[even] 15 Wall ball shots 30/20lb 10/10 lb”
Gymnastics
EMOM for 10 Minutes
Straight set of strict HSPU
Strength
5RM Front Squat
Metcon
AMRAP in 10 Minutes
10-20-30-40-50 …
Sit-Up
Alternating Dumbbell Snatch 50/35 lb
Accessory
5×25 Calorie row
rest 1 Minute between attempts
Thursday – 08/24/2017
Skill
10×1 Handstand walk for distance
Metcon
AMRAP in 15 Minutes
10 Deadlift 225/155 lb
200M Run
30 Double Unders
or if you need a recovery day
Death by RPM’s on the air assault
30 seconds on 30 seconds off for as long as possible Start at 40 RPM and increase 10 RPM every round until you can not hold the number
Friday – 8/25/2017
Skill
EMOM for 10 Minutes
30 seconds of strict pull-ups
Gymnastics
EMOM for 10 Minutes
toe-to-bar + chest to bar + bar muscle up
Strength
4 RM Deadlift no bounce rest hands at bottom of rep
Metcon
for time
10-1
hang power clean 155/105 lb
front squat 155/105 lb
Accessory
EMOM for as long as possible working up to 85% if possible.
Split jerk with 2 second pause in recieving position prior to recovery
Saturday – 8/26/2017
Skill
EMOM for as long as possible
1 Squat snatch starting at 60% and increasing with no misses, no saves
Metcon
3 Rounds for time
20 Power Snatch 75/55 lb
400M Run
20 Overhead walk lunge steps 75/55 lb
400M Run
Gymnastics
EMOM for 10 Minutes
1 Strict Muscle up + 2 kipping ring dips
Strength
Back Squat
5×5 each increasing from 8/19
Accessory
for time
10 rope climbs on short rope