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