Monday – 01/08/2018
Strength
7 RM Front Squat
shoot for 80% of your 1RM
Weightlifting
EMOM for as long as possible
1 Squat snatch with 2 second pause below the knees
Gymnastics
10 attempts at a max effort handstand walk
Metcon
AMRAP in 20 Minutes
25 squats
20 alternating dumbbell snatch 70/50 lb
15 burpees
Accessory
7×4 weighted strict pull-ups
increasing from last weeks 7×4
Tuesday – 01/09/2018
Strength
Bench Press 5×5 ~ 75%
Weightlifting
1RM Clean & Jerk
Gymnastics
EMOM for 10 Minutes
Straight set of ring muscle ups
Metcon
AMRAP in 10 Minutes
30 double unders
15 toe-to-bar
Accessory
for time
27-21-15-9
for time 27-21-15-9
row for calories
air assault for calories
Wednesday – 01/10/2018
Strength
6×4 Back Squat ~ 80%
Weightlifting
Max effort 3 position snatch
Full snatch + hang snatch from below the knees + hang snatch from above the knees
Gymnastics
EMOM for 10 Minutes
Straight set of kipping chest to bar butterfly pull-ups
Metcon
for time
21-18-15-12-9-6-3
Hang power clean 115/85 lb
Push jerk 115/85 lb
Accessory
EMOM for 10 Minutes
Straight set of strict HSPU
Thursday – 01/11/2018
Skill
5×3 Front Squat
Metcon
AMRAP in 15 Minutes
9 Push-ups
12 Box Jumps 24/20″
15 Kettlebell Swings 32/24 kg
or if you need a recovery day
1 Mile run on the trueform
Friday – 01/12/2018
Strength
EMOM for 10 Minutes
Straight set of strict ring dips
Weightlifting
EMOM for 10 Minutes
hang snatch from above the knees + hang snatch from below the knees
Gymnastics
EMOM for 10 Minutes
Straight set of bar muscle ups
Metcon
AMRAP in 10 minutes
10-20-30-40-50…
Wall ball shots 20/14 lb 10/9′
100m run after every round
Accessory
for time
30 Power cleans 185/135 lb
Saturday – 01/13/2018
Strength
3×6 front squat 84% of 1Rm
Weightlifting
EMOM for 10 Minutes
1 Squat clean
start at 60% and work up to max for the day
Gymnastics
for time
75 Handstand push-ups
Metcon
AMRAP in 25 minutes
400M Run
90 seconds rest
Accessory
EMOM for 10 Minutes
1 legless rope climb