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Monday – 01/22/18

Strength

Deadlift

2-2-2-2-2

Metcon

for time

21-15-9

Alternating dumbbell snach 50/35 lb
lateral burpees over the dumbbell

Gymnastics Metcon

AMRAP 15 minutes
5 Bar Muscle ups
10 Kipping HSPU
15 Calorie row

Tuesday –  01/23/18

Weightlifting

Every 60s for as long as needed to make 3 reps at each weight

1 Slow pull-squat snatch + squat snatch
3 reps each at 60,65,70,75,80

Gymnastics

EMOM for 10 Minutes
Straight set of Kipping HSPU

Metcon

AMRAP in 15 Minutes

9 Toe-to-bar
12 Kettlebell swing 40/32 kg
15 Box Jump 24/20″

Wednesday –  01/24/18

Strength

1RM Front Squat

Metcon

AMRAP in 12 Minutes
20 GHD Sit-ups
20 Push-ups

Gymnastics/weightlifting

EMOM for 20 Minutes

[odd] Straight set of butterfly  chest to bar pull-ups
[even] 1 Squat clean start at 60% and work up to a max for the day

Thursday – 01/25/18

Skill

Tabata triple unders

Metcon

for time

50 Thruster 95/65 lb
25 Lateral burpees over the bar
50 Hang power clean 95/65 lb
25 Lateral burpees over the bar
50 Push press 95/65 lb

Or if you need a recovery day

3×1 Mile run

rest 2 minutes between efforts

Friday – 01/26/18

Weightlifting

1RM Snatch

Metcon 

AMRAP in 10 Minutes

20 alternating kettlebell cleans 32/24 kg
10 goblet step ups 32/24 kg 24/20″

Skill

EMOM for 20 Minutes

[odd] straight set of wall ball shots 20/14 lb 10/9′
[even] straight set of ring muscle ups

Saturday – 01/27/18

Gym closed today