Monday 4/24/2017
Skill
EMOM for 10 Minutes
1 Hang Squat Clean + 1 Squat Clean
Metcon
AMRAP in 10 Minutes
2-4-6-8-10…
Medicine Ball Cleans 30/20lb
1-2-3-4-5…
Burpees
Strength
4RM Push Press
Gymnastics
8x90s
Straight set of kipping HSPU + Straight Set SHSPU
[You can come off the wall between kipping and strict but transition should be quick]
Accessory
for time
21-15-9
Power Snatch 115/85lb
Ring Dip
Tuesday 4/25/2017
Accessory
10×3
Strict Chest to Bar Pull-Ups
Metcon
In front of a clock set for 12 minutes:
1 minute of Double Unders
1 minute of Two Arm Dumbbell Suitcase Lunges 50/35lb
2 minutes of Double Unders
2 minutes of Two Arm Dumbbell Suitcase Lunges 50/35lb
3 minutes of Double Unders
3 minutes of Two Arm Dumbbell Suitcase Lunges 50/35lb
Strength
3×10
Deadlift 80% or add 5-10lb from 4/14
Skill
Row 2K then 5 rounds of 30s on 30s off for for max 500m pace rest between efforts
Gymnastics
EMOM for 10 Minutes
[odd] 30s of Rope Climbs work on speed
[even] 3 Thrusters starting at 60% and working up to a strong effort 3RM
Wednesday 4/27/2017
Skill
10 rounds
20 seconds Hollow Rock or Hold
20 seconds Super Man Hold
20 seconds rest
Metcon
Starting at 0:00
For time
400m Run
50 Air Squats
Starting at 5:00
For time
100 Air Squats
1000m Run
Strength
Back Squat
4×4 75%
3×3 80%
2×2 85%
Gymnastics
AMRAP in 4 Minutes
25 Calorie Row
Max Reps Bar Facing Burpee
Rest 1 Minute
AMRAP in 4 Minutes
25 Calorie Row
Max Reps Muscle Ups
Rest 5 minutes and repeat
Accessory
7x60s
10 GHD Sit-Ups
**[If you have never done this volume of GHD sit ups only do 5 minutes rather than 7]
Thursday 4/27/2017
Skill
EMOM for 10 Minutes
2 Split Jerks
Metcon
30-20-10
Kettlebell Clean & Push Press 32/24 kg
Box Jump 24/20″
OR
If you need a Recovery Day
Recovery
10×3 Minutes
400m Row
Use first 2 as warm up, record the time of each
Friday 4/28/2017
Strength
10×1
Deadlift
Metcon
AMRAP in 7 Minutes
10 Power Cleans 135/95lb
20 Push-Ups
Gymnastics
For time
12-9-6
Strict Muscle-Up
15-12-9
Burpee Box Jump all the way over
Skill
1 Mile Run on True Form
Accessory
EMOM for 10 Minutes
Straight Set Strict Deficit HSPU 4.5/3″
Saturday 4/29/2017
Metcon
AMRAP in 20 Minutes
5 Squat Snatch
10 Toes-to-Bar
15 Bar Facing Burpees
Gymnastics
3 Rounds for time
400m Run
7 Bar Muscle Up
Strength
7 RM OHS
Accessory
E2MOM for 10 Minutes
1 legless rope climb + 1 rope climb
[if you are unable to complete a round turn into an AMRAP for the remainder of the 10 Minutes]
Skill
For time
10×5 Power Snatch 95/65lb
(All sets must be unbroken sets of 5)