Monday 4/3/2017
Strength
Deadlift
3-3-3-3-3
Metcon
AMRAP in 10 Minutes
10-20-30-40-50…
“See the light” Sit-Ups 25/15*
*10 Burpees after each set
Gymnastics
AMRAP in 20 Minutes
7 Strict Muscle ups
400M Run
[Strict MU can be scaled to 12 Strict Pull-Up and 12 Strict Dip each round]
Skill
7x90s
Squat Clean & Jerk
Warm up then 7 reps at 90%
Accessory
8x60s
[odd] GHD Sit-Ups
[even] Alternating Pistols
Tuesday 4/4/2017
Skill
EMOM for 10 minutes
1 Power Clean + 3 Front Squats
Metcon
150 Double Unders
50 Kettlebell Snatches 28/20kg
1,000m Run
Gymnastics
For time
50 Strict Deficit HSPU 4.5/3″
[Scale the deficit if needed]
Strength
EMOM for as long as possible. Slow pull Squat Snatch. Start at 60% and increase if no misses.
Complete at least 3 reps at 90%
Accessory
Row 2k
Wednesday 4/5/2017
Accessory
3 Rounds of
30 Second L-Hang
1 Minute Arch Hold
2 Minute Plank Hold
Metcon
For time
50 medicine-ball cleans 20/14lb
25 push jerks 155/105lb
50 medicine-ball cleans 20/14lb
Gymnastics
5 rounds for time
12 Toes to Bar
6 Bar Muscle Ups
Strength
EMOM for 10 Minutes 3 Push press building to a max for the day
Skill
Run 1 Mile
Thursday 4/6/2017
Skill
EMOM for 10 Minutes
2 Hang Power Cleans
Metcon
AMRAP in 8 Minutes
10 Lunges
10 Hang Power Clean 135/95 lb
10 Lateral Bar Hop
OR
If you need a recovery day:
Recovery
4×10 Minutes
Run 1 Mile
Friday 4/7/2017
Strength
1 RM Snatch
Metcon
21-15-9
Kettlebell Swing 32/24kg
Toes-to-bar
Skill
15-12-9
Power Clean 165/115lb
Push Jerk 165/115lb
Gymnastics
for time 1000M Row
20 Muscle ups
*Scale to 30 C2B Pull-ups if needed
Accessory
8x60s
[odd] kipping HSPU
[even] rest
Saturday 4/8/2017
Metcon
Max rounds in 3 minutes of:
3 Deadlifts 225/155 lb
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles
Strength
5RM Front Squat
Skill
For time
12-9-6
Thruster 135/95lb
3-2-1
Rope Climb
Gymnastics
AMRAP in 8 Minutes
Bar Muscle Ups*
*5 Burpees EMOM
Accessory
EMOM for 10 Minutes
[odd] 30s kipping ring dips
[even] 30s box jumps 30/24″