Monday – 01/29/2018
Gymnastics
10×1
Max effort handstand walk
Metcon
7 Rounds of 2 Minutes on 1 Minute off
6 one arm alternating dumbbell snatch 50/35 lb
4 one arm dumbbell thrusters 50/35 lb *
2 one arm alternating dumbbell burpee deadlifts 50/35 lb
Weightlifting
EMOM for as long as possible 1 Squat snatch start at 60% and work up to a max for the day make at least 3 attempts at final weight if you miss
Tuesday – 01/30/2018
Weightlifting
EMOM for 10 Minutes
hang power clean from above the knees + hang power clean from below the knees
start at 65% and work up to a max for the day
Metcon
for time
15-12-9-6-3
Power clean 185/135 lb
Box jump 24/20″
Gymnastics
EMOM for 20 Minutes
[odd] straight set of butterfly chest to bar pull-ups
[even] straight set of strict HSPU
Wednesday – 01/31/2018
Skill
Tabata hollow rocks
Metcon
AMRAP in 20 Minutes
“Cindy”
5 Pull-ups
10 Push-ups
15 Air-Squats
Weightlifting
EMOM for as long as possible
1 Squat clean & jerk
start at 50% and work up to a max for the day increasing by 10/5 lbs each minute
Thursday – 02/01/2018
Skill
Back Squat
10-10-10
Metcon
for time
30-21-12
Kettlebell swing 40/32 kg
200M Run after every round
or if you need a really hard recovery day
for time
1 Mile run
2K Row
1 Mile run
2k Row
1 Mile run
Friday – 02/02/2018
Gymnastics
Tabata Knee-to-elbows
Metcon
10 Rounds of
30 seconds of deadlifts 225/155 lb
30 seconds of rest
30 seconds of burpees
30 seconds of rest
Weightlifting
EMOM for as long as possible
1 Squat snatch
start at 60% and work up to a max for the day
Saturday – 02/03/2018
Gymnastics
for time
100 Pull-ups
Metcon
AMRAP in 20 Minutes
5 Power snatch 135/95 lb
100 M Run
50 Double unders
Weightlifting
for time
30 squat cleans 225/155 lb