Monday 5/22/2017
Strength
3×10
Deadlift [Add 5-10lb from 5/17]
Metcon
8 minute AMRAP*
Medicine Ball Cleans 30/20lb
*EMOM 5 Burpees
Gymnastics
E2MOM for 20 Minutes
15/12 Calorie Row + Straight Set of Toes-to-bar
Skill
AMRAP in 8 Minutes
8 Alternating Dumbbell Snatches 65/50lb
40 Double Unders
Accessory
EMOM for 10 Minutes
Straight Set of Ring Dips + 5 Burpee Box Jump Overs
Tuesday 5/23/2017
Skill
EMOM for 10 Minutes
[odd] Straight set of Strict Toes-to-bar
[even] Max set of double unders
Metcon
5 rounds for time
10 Kettlebell Snatch 32/24kg
10 Push-ups
200m Run
Strength
EMOM for as long as possible
1 Power Snatch + 1 Squat Snatch
*does not need to be touch and go
Gymnastics
12x90s
1 minute row for max calories + straight set of strict HSPU
Accessory
For time
30 Calories on Air Assault Bike + 30 Burpees to target
*If you do this during class instruction make sure to bike outside
Wednesday 5/24/2017
Skill
10×2 Strict Pull-Up with pause at the top
[add weight if you can do so while still maintaining the pause]
Metcon
10 Rounds for reps
30 seconds of Two arm dumbbell push press 50/35 lb
30 seconds of rest
30 seconds of box jumps 24/20″
30 seconds of rest
Strength
EMOM for as long as possible
1 Squat Clean start at 60% and work up to a max for the day
Gymnastics
20x60s
[odd] Straight set of muscle ups
[even] Straight set of TnG Power Snatch 135/95 lb
Accessory
for time *
50 GHD Sit-ups
*if you have not done this volume of GHD sit-ups before perform 30 repetitions not for time.
Thursday 5/25/2017
Skill
Alternating Tabatas of
Hollow Rock or Hold
Super Man Hold
WOD
AMRAP in 20 Minutes
400M Run
20 Front Squats 155/105 lb
OR
If you need a Recovery Day:
Recovery
For Max meters on True Form:
15 rounds of 30 seconds all out sprint 90 seconds rest
Friday 5/26/2017
Skill
EMOM for 10 minutes
3 Power Cleans
Metcon
for time
50-40-30-20-10
Kettlebell Swings 32/24 kg
Abmat Sit-ups
Strength
3×10 Back Squat ~60-65-70%
Gymnastics
AMRAP in 8 Minutes *
HSPU
*20 Double unders EMOM
Accessory
3 rounds for time
500m Row
7 Bar Muscle Ups
Saturday 5/27/2017
Skill
10 minutes to climb handstand walk ladder
2-4-6-8 … steps
restart at 2 if you are unable to complete a round (one had forward = 1 step)
Metcon
2 Rounds for time
1000M Run
50 Thrusters 45/35 lb
30 Burpees
Strength
3×1 Squat Snatch at 65,70,75,80,85 % *
*three singles at each weight, must make all three at each weight before moving up with no saves
then work up to a 1RM for the day
3 strikes you’re out for both parts.
Gymnastics
AMRAP in 8 Minutes *
Legless rope climbs
*20 Double unders EMOM
Accessory
30 Sandbag Cleans for time 100lb