Monday 2/13/2017
Skill
EMOM for 10 Minutes
Power Clean + Hang Power Clean
Metcon
AMRAP in 12 Minutes
10 Push-Ups
15 Sumo Deadlift High-Pull 95/65lb
200m Run
Strength
Back Squat
1×10 @ 60%+,
1×10 @ 70+%
1×2 @ 80
1×2 @ 86
1×2 @ 92
Gymnastics
AMRAP in 8 Minutes
2 Muscle Ups
6 Strict HSPU
20 Double Unders
Accessory
10x90s
straight set of strict pull-ups + straight set of strict ring dips
Recovery
2 rounds
2 Minutes Garland pose
2 Minutes Pigeon each leg
2 Minutes twisted cross each arm
Tuesday 2/14/2017
Skill
EMOM for 10 Minutes
1 Squat Clean Thruster
Metcon
3 rounds for time
400m Run
100 Double Unders
50 Air Squats
Strength
Deadlift 10RM then 1RM
Gymnastics
10x120s
15 Calorie Row + Straight set of Bar Muscle Ups
Accessory
12x30s
10 Wall Ball Shots 20/14lb 10/10′
Recovery
2 Rounds
2 Minutes Standing forward bend
3 Minutes Pigeon each leg
2 Minutes Standing forward bend
2 Minutes Puppy Dog
Wednesday 2/15/2017
Gymnastics
EMOM for 10 Minutes
30 seconds of Handstand Push-Ups
Metcon
6 rounds for Max Reps
1 Minute of Toes to Bar
1 Minute of Burpees
Strength
5 rounds of
3x45s
1 hang squat snatch
1x45s rest
start at 60% and increase
Skill
5 pegboard ascents
rest as needed between reps
Accessory
12x90s
60s Row for calories :30s rest
Recovery
2 rounds
2 minutes garland pose
2 minutes pigeon each leg
2 minutes caterpillar pose
2 minutes puppy dog
Thursday 2/16/2017
Strength
Deadlift
2-2-2-2-2
Metcon
AMRAP in 10 Minutes
20 Kettlebell Snatches 24/16kg
15 Box Jumps 24/20″
OR
If you need a Recovery day:
Recovery
On the Concept 2 Rower
Perform the
1:40/:20 …9 program
this is 9 total rounds with 2 minutes rest after the 5th round
February 17, 2017
Skill
EMOM for 10 Minutes
Straight set of Chest to Bar Pull-Ups
Metcon
4 rounds with 90 seconds at each station
[odd] Clean and Jerk 135/95lb
[even] Rest
Gymnastics
2-4-6-8-10
Muscle Ups*
*12 Dumbbell Suitcase Walking Lunge Steps before each set of Muscle Ups 50/35lb
Strength
5RM Front Squat
Accessory
For time
50 Strict HSPU
Recovery
2 Rounds
2 Minutes Standing forward bend
3 Minutes Pigeon each leg
2 Minutes Standing forward bend
3 Minutes Puppy Dog
Saturday 2/18/2017
Metcon
For time
100 Wall Balls 20/14lb to 10’/9′
75 Kettlebell Swings 32/24kg
50 Double Dumbbell Step Ups 50/35lb to 24/20″
Skill
AMRAP in 10 Minutes
15 Toe-To-Bar
10 Left Arm Snatches 50/35 lb
10 Right Arm Snatches 50/35 lb
Strength
EMOM for as long as possible
1 Squat Snatch starting at 60% and increasing.
Gymnastics
Tabata Handstand Walk for distance
Accessory
12x90s
60s Air Assault for calories :30s rest