Tuesday – 01-02-2018
Strength
4RM Front Squat
Weightlifting
Every 90s for as long as needed to make 3 reps at each weight
1 Slow pull-squat snatch
3 reps each at 65,70,75,80,85,90%
Gymnastics
EMOM for 10 Minutes
Straight set of ring muscle ups
Metcon
AMRAP in 15 Minutes
20 Medicine ball squat cleans 20/14 lb
15 Medicine ball sit-ups 20/14 lb
10 Kettlebell Snatch 24/16 kg
Accessory
7×4 weighted strict pull-ups
increasing from last weeks 7×4
Wednesday – 01/03/2018
Strength
Bench Press
5×8 ~ 70%
Weightlifting
E90s for as long as needed
Squat Clean & Jerk
2 reps each at 60,70,80,90,95
then work up to a max for the day
Metcon
AMRAP in 10 Minutes
10 Deadlift 245/165 lb
20 Push-ups
Accessory
for time
3K row
5 Strokes with hard pressure EMOM
row with the damper between 8-10 record total time and cal/hr during hard effort go easy the first minute and increase intensity
Thursday – 01/04/2018
Skill
EMOM for 10 Minutes
2 Hang Squat Clean
Metcon
4 Rounds with 1 minute on each station
Wall ball shots 20/14 lb
Kettlebell Swing 32/24 kg
Air-assault for calories
Rest
or if you need a recovery day
On the Trueform Runner
warm up
3×4 Minutes 200M Run easy
workout
5×7 Minutes 600M Run
Record the time of each attempt perform rounds 1 and 2 at 90% and increase intensity performing the last round as an all out effort
cool down
1200M Run
Friday – 1/5/2018
Strength
Max effort deadlift
Weightlifting
3RM Overhead squat
Gymnastics
EMOM for 10 Minutes
Straight set of strict ring dips
Metcon
AMRAP in 20 Minutes
5 Chest to bar pull-ups
10 overhead walking lunge steps 45/35 lb plate
15 Box Jumps 24/20″
Accessory
500M Row for time
Saturday – 01/06/2018
Strength
3×6 front squat @ 84% of 1RM
Weightlifting
EMOM for as long a possible
1 Slow pull squat clean
start at 60% and work up to a max for the day
Gymnastics
EMOM for 10 Minutes
20′ HSW
Metcon
AMRAP in 20 Minutes
3-6-9-12 …
Squat snatch 135/95 lb
200M Run after every round
Accessory
for time
20 Rope climbs