Monday 5/8/2017
Accessory
EMOM for 10 Minutes
[odd] :30s Toes-to-bar
[even] :30s Plank hold
Metcon
5 Rounds for reps with one minute on each station
Row for Calories
Double Unders
Two Arm Dumbbell Hang Squat Cleans 50/35lb
Rest
Strength
Every 90s for as long as possible
20 double unders then 1 Squat clean working up to a max for the day
Skill
20x60s
[odd] 30s on Ski-erg for calories
[even] 40s of bar facing burpees
Gymnastics
3 attempts at max set of Strict Muscle Ups
Rest to recovery between sets.
[scale to 3 max sets of strict false grip ring pull-ups and strict ring dips if needed]
Tuesday 5/9/2017
Strength
8×2
Deadlift
Metcon
AMRAP in 8 Minutes
6 Burpees to a plate 45/25lb
12 Overhead Walking Lunge steps with a plate 45/25lb
Gymnastics
For time
500m Row
30 HSPU
Rest 60s
30 HSPU
500m Row
Skill
5×1 Squat Snatch 85% with pause in bottom of OHS
work up to 85% and then hit 5 reps at this weight. Feel free to go up if you’re feeling good after the 5 reps.
Accessory
for time
50 Wall Ball Shots 30/20 10/10′
25 GHD Sit-ups
400M Run on Trueform
Wednesday 5/10/2017
Skill
10×1 Lunge Kick to Max Freestanding Handstand Hold OR Handstand Walk Practice
Metcon
AMRAP in 3 minutes of:
3 Hang Power Clean 155/105lb
6 Push-ups
9 Box Jumps 24/20″
Rest 1 minute. Repeat for a total of 5 cycles
Strength
5×1 Split Jerk with pause in receiving position at 85%
Work up to 85% and hit 5 singles at that weight.
Gymnastics
For time
500m Row
10 Bar Muscle Ups
rest 60s
10 Bar Muscle Ups
500m Row
[scale to 15 C2B if needed]
Accessory
12×60
[odd] 8 DB Snatch 65/45lb
[even] Straight Set of kipping ring dips*
*sub bar dips or banding strict ring dips if needed.
Thursday 5/11/2017
Skill
Back Squat
10-10-10
Metcon
AMRAP in 10 Minutes
200M Run
30 Alternating One-Arm Dumbbell Clean & Jerks 55/40 lb
OR
If you need a Recovery Day
Recovery
Every 5 Minutes for 4 Rounds
800m Run
Friday 5/12/2017
Gymnastics
5×1 Legless Rope Climb starting from seated position if possible
*Practice the speed and efficiency of your regular rope climbs if you are not ready for legless.
Strength
5RM Front Squat
Metcon
for time
30 Heavy Power Cleans ~80%
Accessory
EMOM for 10 Minutes
Straight set of alternating pistols.
Skill
15-12-9
Ring Muscle Up
One-Arm Dumbbell Overhead Squat 50/35lb
Saturday 5/13/2017
Metcon
5 Rounds for time
5 Squat Clean Thruster 185/135 lb
75 Double under
400M Run
Strength
10×1 Back Squat with pause in bottom
work up to a max for the day
**Use two spotters or make sure you are confident in ditching the bar backwards safely
Gymnastics
EMOM for 20 Minutes
[odd] Straight Set of kipping chest to bar pull-ups
[even] Straight set of kipping HSPU
Accessory
12 Rounds for time w/ vest 20/14lb
12 Air Squat
50′ Sprint
**perform outside. 50′ is to the wall.
Skill
for time
20 D-Ball Over Shoulder 150/100 lb
*Scale to the 100 if the 150 is too heavy. If you can’t safely lift the 100lb skip this workout.