Monday 5/15/2017
Strength
EMOM for 10 Minutes
1 Hang Squat Clean
[Start at around 60% and work up to a max for the day]
Metcon
AMRAP in 10 Minutes
10 Alternating Dumbbell Snatches 65/45
10 Abmat Sit-Ups*
*Use Dumbell as anchor and target
Skill
for time 12-9-6-3
Overhead Squat 135/95 lb
Power Clean 135/95 lb
Gymnastics
Tabata Muscle Ups
Rest 5 Minutes
Tabata Muscle Ups
[Scale to first Tabata Strict Ring Pull-Ups Second Tabata Kipping Ring Dips]
Accessory
EMOM for 10 Minutes
[odd] 6 Right Arm Lunge Steps +6 Left Arm Lunge Steps with DB overhead 50/35
[even] double unders
[Use one dumbbell overhead for the lunges]
Tuesday 5/16/2017
Skill
EMOM for 10 Minutes
[odd] Chest-to-bar Pull-Ups
[even] Rest
Metcon
5 rounds for time *
12 Deadlift 205/155 lb
3 Power Clean 205/155 lb
1 Jerk 205/155 lb
Gymnastics
Tabata Strict HSPU
Rest 5 Minutes
Tabata Kipping HSPU
Strength
EMOM for as long as possible
1 Hang Squat Snatch
Start at 60% and work up to a max for the day
Accessory
For time
500-400-300-200-100 meter Row
25-20-15-10-5 Burpees over rower
Wednesday 5/17/2017
Skill
EMOM for 10 Minutes
1 Squat Snatch with pause in the bottom of the overhead squat
Work between 60-80% and focus on perfect reps. No saves.
Metcon
AMRAP in 8 Minutes
30 Kettlebell swing 32/24 kg
90 Double Unders
30 Goblet style lunge steps 32/24 kg
90 Double Unders
Strength
3×10
Deadlift 80% [add 5-10lb from 4/25]
Gymnastics
EMOM for 10 Minutes
Straight Set Bar Muscle Ups
Accessory
5 Rounds for time
10 Alternating Dumbbell Snatch 65/45 lb
1 Rope Climb
Thursday 5/18/2017
Skill
EMOM for 10 Minutes
Straight set of Strict Handstand Push-Ups
Metcon
for time
10-1
Front Squat 165/115 lb
Lateral Burpee Over the Bar
OR
If you need a recovery day:
Recovery
Run 1000m on True Form
Run 1000m on Pavement
Run 1000m on True Form
Run 1000m on Pavement
[Rest as needed between each run]
Friday 5/19/2017
Skill
EMOM for 10 Minutes
1 Split Jerk w/ pause in the bottom of split position
Metcon
AMRAP in 7 Minutes
30 Wall Ball Shots 30/20 lb 10/9′
30 Box Jump 24/20”
Strength
EMOM for as long as possible
1 Squat Clean + 1 Front Squat
Gymnastics
For time
9-7-5
Muscle Up
21-15-9
One Arm Dumbbell Overhead Squat 50/35lb
Accessory
4×3 Minutes
60 Double Unders
12 Burpee Box Jump Overs 24/20″
record the time of each attempt
Saturday 5/20/2107
Metcon
1 Mile Run then
10 Rounds of
5 Pull-ups
10 Push-Ups
15 Squats
Strength
3RM Back Squat
Accessory
8x60s
12 GHD Sit-Ups
*[If you haven’t done this volume of GHD work scale to 5 minutes instead of 8]
Skill
AMRAP in 6 Minutes
Unbroken 20′ Handstand Walk
[complete as many unbroken 20′ Handstand walks as possible in 6 minutes, scale to 5′ or 10′ unbroken if needed]
Gymnastics
EMOM for 20 Minutes
[odd] Straight set Bar Muscle Ups
[even] :30 Alternating Pistols