Monday 4/10/2017
Skill
With a 10 Minute time cap climb the double under ladder as high as you can.
5-10-15-20-25-30 … of
Unbroken Double Unders
[If you are capable of 200+ Double Unders in a row attempt Triple Unders or start with 20 and add 20 every round.]
Metcon
5 Rounds for reps with one minute on each station
Row for Calories
Wall Ball Shots 20/14lb to 10/9′
Dumbbell Power Cleans 50/35lb
Rest
Accessory
Row 2k
Gymnastics
For time
30 Paralette HSPU
[use a deficit that allows you to complete sets of 3-7]
Strength
EMOM for as long as possible
1 Squat Clean & Jerk starting at 60% and increasing to a max for the day.
* continue with max effort squat clean
Tuesday 4/11/2017
Skill
EMOM for 10 Minutes
1 Split Jerk w/ pause in the bottom of split position
Metcon
AMRAP in 10 Minutes
8 Front Rack Lunge Steps 135/95lb
100m Run
Strength
Every 90s for as long as possible
3 Squat Snatch Starting at 60% and increasing
Gymnastics
10x60s
[odd] 5 Thrusters 135/95
[even] Straight Set Bar MU
Accessory
2xTabata
Bar Facing Burpees
This 16 consecutive tabata intervals of 20s on 10s off. Goal is 6 bar facing burpees every round.
Wednesday 4/12/2017
Skill
EMOM for 10 Minutes
1 Snatch + 2 Overhead Squats
Metcon
“Isabel”
30 snatches for time 135/95lb
Strength
EMOM for as long as possible 1 Thruster
Use rack, or take from floor start at 60% and build to a max for the day. 3 strikes you’re out
Gymnastics
7 rounds for time
3 Muscle Ups
10 GHD Sit Ups
*[Sub 7 C2B Pull-Ups if you can’t do Ring MU]
**[if you are not used to this volume of GHD sit-ups drop the 10 down to 7 every round]
Accessory
for time
1000M Row
50 Burpee Box Jump Overs 24/20
Thursday 4/13/2017
Skill
6×5 Strict Pull-Up with pause at the top
Metcon
AMRAP in 15 Minutes
9 Push-ups
12 Box Jumps 24/20″
15 Sit-ups
OR
If you need a recovery day:
Recovery
10x120s
On the concept 2 Rower
Attempt max calories in 20 pulls. Record total calories for each effort
Stroke rate must be above 24/m.
More Recovery
30 Minutes mobilize stretch
Friday 4/14/2017
Accessory
EMOM for 10 Minutes
30 seconds of Handstand Push-Ups
Metcon
3 rounds for time
400m Run
10 Clean and Jerks 155/105lb
[Only scale up in weight if 135/95 is a manageable working weight for you]
Gymnastics
12 Strict Ring Muscle ups
2 Minutes rest
9 Strict Ring Muscle ups
2 Minutes rest
6 Strict Ring Muscle ups
[Scale to Kipping MU if needed or 30-20-10 Strict Ring Dip with the rest periods]
Strength
Deadlift 3×10 ~ 75%
Skill
30-20-10
DB Thruster 35/25lb
Toe-To-Bar
Saturday 4/15/2017
Metcon
AMRAP in 25 Minutes
10 Burpees
15 Kettlebell Swings 32/24kg
20 Thrusters 45/35lb
Strength
Front Squat 4RM
Skill
6x120s
5 Overhead Squat ~ 70% of 1RM
Gymnastics
3 Rounds for time
25 Pull-Ups
15 Strict HSPU
Accessory
On the C2 rower, 10 rounds of:
Pull a sub-1:30/1:50 per 500M pace for as long as possible
Rest 1 minute
Record total time pace is held each round. Wind up to 1:30/1:50 as fast as possible.