Monday 3/27/2017
Strength
EMOM for 10 minutes
3 Push Press
Metcon
4 rounds for time
12 Kettlebell Swings 32/24kg
8 Kettlebell Goblet Lunge Steps 32/24kg
200m Run
Gymnastics
EMOM for 10 Minutes
2 TnG Heavy Power Cleans + 2-3 Muscle Ups
Skill
EMOM for as long as possible. No feet squat snatch.
Start at 60% and increase if no misses.
Start in squat stance and keep feet bolted. No saves
Accessory
8x60s
[odd] GHD Sit-Ups
[even] Rest
Tuesday 3/28/2017
Skill
EMOM for 10 Minutes
Straight Set or :30 seconds of Chest to Bar Pull-Ups
Metcon
Tabata Deadlift 185/125lb
Rest 1 Minute
Tabata Power Clean 185/125lb
Rest 1 Minute
Tabata Deadlift 185/125lb
Accessory
for time
21-15-9
Strict Pull-Up 15lb
Strict Ring Dip 15 lb
[Only add weight if you’re still able to complete multiple reps in a row, if not, complete with no weight]
Strength
Front Squat ~
5×3
60,65,70,75,80%
Gymnastics
for time
27-21-15-9
Kipping HSPU
9-15-21-27
Row for Calories
Wednesday 3/29/2107
Strength
1 RM Front Squat
Metcon
AMRAP in 12 Minutes
400m Run
30 Sit Ups
20 Alternating Dumbbell Snatches 50/35lb
Skill
for time
30-24-18
Heavy Rope Double Under (The RX Smartgear Gym Ropes)
15-12-9 Power Snatch 115/85 lb
Accessory
8x60s
[0dd] alternating pistols
[even] rest
Gymnastics
EMOM for 10 Minutes
2 TnG Squat Snatch 60%+ then immediately straight set of bar muscle ups
Thursday 3/30/2017
Skill
EMOM for 10 minutes
Straight Set or :30 seconds of Knees to Elbows
Metcon
5 rounds for time
21 Wall Ball Shots 20/14lb to 10/9′
7 Burpees
OR
If you need a Recovery Day
Recovery
Every 3 Minutes for 45 Minutes (15x180s)
Run 200M
use the first 3 as warm up
Friday 3/31/2017
Skill
EMOM for 10 Minutes
3 Thrusters
Metcon
AMRAP in 15 Minutes
15 Push-Ups
25 Air Squats
50 Double Unders
Strength
1 squat snatch every minute for as long as possible
start at 60% and increase every 3 made reps
1 minutes rest every time you add weight
3 strikes your out. 1 rep at each weight above 90%
Gymnastics
30 Muscle Ups for time*
*10 minute cap
Accessory
7 Rounds for time
Row 250M
7 strict HSPU
Saturday 4/1/2017
Metcon
For time
1 Mile Run
30 Power Snatches 155/105lb
Strength
2 Rep Max deadlift with no bounce no tap on second rep
Gymnastics
EMOM for 20 Minutes
[odd] Straight set strict deficit HSPU 4.5/3″
[even] 2 Power clean + Squat clean starting at 60% and working up to max effort 2 rep power clean. does not need to be touch and go.
Skill
for time
50-35-20
Pull-Ups
10 Back squats 205/155 after every round of pull-ups (rack ok)
Accessory
5 pegboard ascents