Monday – 02/05/2018

Weightlifting

EMOM for 10 Minutes

1 Squat clean

start at 60% and work up to a max for the day

Metcon

AMRAP in 15 Minutes

10 strict press 115/75 lb
20 front squats 115/75 lb
10 strict press 115/75 lb
200M run

Gymnastics

for time

100 toe-to-bar

Tuesday – 02/06/2018

Strength

Deadlift

5-5-5-5-5

Gymnastics

EMOM for 10 Minutes

Straight set of ring muscle ups

Metcon

for time

30-21-12 *
Burpees

*400M Run after every round

Wednesday – 02/07/2018

Gymnastics

Tabata L-sit

Metcon

for time

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Weightlifting

EMOM for as long as possible

1 Squat snatch with pause below the knees

Thursday – 02/08/2018

Gymnastics

EMOM for 10 minutes

30 seconds wall facing handstand hold

Metcon

5 Rounds of 1 minute on each station

row for calories
alternating dumbbell snatch 50/35 lb
double under
rest

or if you want to do some running today…

15x 2 minutes
200M Run
carry stopwatch and perform half of your 400M loop each round
write your times every 2 rounds,

use the first 4 as warm up and try to achieve negative splits

Friday – 02/09/2018

Weightlifting

EMOM for 10 Minutes

1 Squat snatch with pause below the knees

Metcon

for time *

30 Power snatch 135/95 lb
30 Clean & jerk 135/95 lb

*9 Minute cap

Strength

Back Squat

10-10-10
60,65,70%

Increasing each attempt

Saturday – 02/10/2018

Metcon

5 rounds for time*

100-meter sprint
10 squat clean thrusters 115/75 lb
15 kettlebell swings 32/24 kg
100-meter sprint
2 Minutes rest after every round

Weightlifting

EMOM for as long as possible

1 Split jerk

start at 60% and increase to a max for the day

Gymnastics metcon

2 rounds for time

20 bar muscle ups
7 rope climbs