Monday 5/1/2017
Strength
Front Squat 2RM
Metcon
AMRAP in 7 minutes
10 Deadlift 205/145lb
20 Air Squats
Gymnastics
For time
100 Pull-ups
Skill
EMOM for as long as possible
1 Squat Snatch
starting at 60% and working up to a max for the day
Accessory
Row 2K then 5 rounds of 30s on 30s off all out
Tuesday 5/2/2017
Skill
Two rounds of Tabata Alternating between
Double Unders
L-sit or L-hang
Metcon
3 rounds for max reps
2 minutes Row for Calories
2 minutes Burpee Pull-ups
2 minutes Rest
Gymnastics
For time
24-18-12 GHD Sit-ups
12-9-6 Muscle ups
Strength
EMOM for 10 Minutes
2 Squat Clean & Jerk
Start at 60% and work up to 80-85%
Rest 2 minutes then
E90s for as long as possible
1 Squat Clean & Jerk increasing
Accessory
1 mile run on true form then 5 rounds of 30 seconds all out 30 seconds easy
Wednesday 5/3/2017
Skill
EMOM for 10 Minutes
3 Power Snatch
Metcon
3 rounds for time
20 Jumping Lunges
30 Alternating Dumbbell Snatches 55/40lb
400m Run
Gymnastics
For time
12-9-6-3
Bar Muscle ups
Two Arm Dumbbell Power Clean 50/35 lb
Strength
2RM Deadlift
Accessory
EMOM for 10 Minutes
Straight set of alternating pistols
Thursday 5/4/2017
Skill
EMOM for 10 Minutes
Straight Set Kipping Pull-Ups
WOD
For time
21-15-9
Thruster 95/65lb
Push-Up
OR
If you need a recovery day
Recovery
Air Assault 5K
rest as needed then
10 Rounds of 30 seconds all out 30 seconds easy
*[make sure to pull the bike outside if you are doing this during class instruction]
Friday 5/5/2017
Skill
EMOM for 10 Minutes
1 Squat Clean
start at about 60% and work up to a 1RM for the day over the 10 minutes.
Metcon
7 rounds for time
10 Box Jumps 24/20″
15 Medicine Ball Sit-Ups 20/14lb
100m Run
Gymnastics
AMRAP 7 minutes
Burpee Strict Muscle Ups
[scale to burpee kipping muscle ups on ring or bar if needed]
Strength
3RM Back Squat
**[Use two spotters or make sure you are comfortable ditching behind you!!]
Accessory
For time
2k Row
at 10:00
for time
30 Deficit HSPU 4.5/3″
Saturday 5/6/2017
Metcon
60 Wall Ball Shots 20/14lb to 10/9′
500m Run
40 Burpees
500m Run
60 Kettlebell Swings 32/24kg
Strength
EMOM for as long as possible
1 Overhead Squat working up to max for the day.
Gymnastics
“Nasty Girls”
3 Rounds for time
7 Muscle Ups
50 Squats
10 Hang Power Cleans 135/95 lb
Accessory
8x60s
10 GHD Sit-Ups
*[If you haven’t done this volume of GHD work scale to 5 minutes instead of 8]
Skill
3 attempts at max set of strict HSPU
Rest to recovery between sets.
[scale to strict push-ups if needed]