Monday 6/5/2017
Strength
EMOM for 10 Minutes
1 Power Clean + 1 Squat Clean
Metcon
AMRAP in 10 Minutes
10 Goblet Squats 32/24kg
15 Push-Ups
10 Goblet Lunges 32/24kg
Gymnastics
AMRAP in 8 Minutes*
Chest-to-Bar Pull-Ups
*EMOM 7 wall ball shots 30/20lb
Skill
4 Rounds for time
20 Calorie Row
10 Hang Squat Clean 135/95lb
Accessory
1 RM Strict Press
Tuesday 6/6/2017
Gymnastics
EMOM for 10 Minutes
[odd] :40s Kipping Pull-Ups
[even] :40s Arch Hold
Metcon
10 Rounds for reps
30 seconds of Double Unders
30 seconds of rest
30 seconds of Kettlebell Swings 32/24kg
30 seconds of rest
Strength
Squat Clean and Jerk
3 singles at each weight
65, 70, 75, 80, 85%
Skill
EMOM for 24 Minutes
[1] :30 Burpee Box Jump Overs
[2] Row for Calories
[3] Straight Set of Strict HSPU
Accessory
5 max sets of kipping ring dips
Rest as needed between sets
Wednesday 6/7/2017
Strength
3RM Deadlift
Metcon
3 rounds for time
400m Run
10 Hang Power Snatch 135/95lb
Gymnastics
AMRAP in 10 Minutes
2 Strict Muscle Ups
4 HSPU
8 Pistols
Skill
4 rounds for time
500m Row
10 Strict Pull Ups
Accessory
For time
30 GHD Sit-Ups
Rest 3 Minutes then Repeat
[If you haven’t done this volume of GHD sit-ups cut the reps down to 20 or 25]
Thursday 6/8/2017
Skill
EMOM for 10 minutes
1 Push Press + 1 Push Jerk + 1 Split Jerk
Metcon
For time
15-12-9-6-3
Lateral Burpee over the bar
Hang Power Clean 135/95lb
OR
If you need a Recovery Day:
Recovery
6×4 Minutes
Run 400M then Max set of C2B Pull-Ups
record time of each run and C2B reps completed
Friday 6/9/2017
Accessory
Tabata Handstand Hold
Rest 1 Minute
Tabata Hollow Hold
Rest 1 Minute
Tabata Ring Support Hold
Metcon
6 rounds for time
30 Air Squats
200m Run
Skill
Squat Snatch
3 singles at each weight
65, 70, 75, 80, 85%
Strength
Front Squat
Work up to a set of 5 at 80% of current 1RM
Gymnastics
AMRAP in 10 Minutes*
Muscle Ups
*EMOM 7 wall ball shots 30/20lb
Saturday 6/10/2017
Metcon
For time
50 Toes to Bar
1,000M Run
40 Deadlifts 185/135lb
1,000M Run
30 Power Cleans 185/135lb
Strength
Backsquat
Work up to a set of 3 at 85% of current Max
Gymnastics
EMOM for 10 Minutes
[odd] Straight Set of Bar Muscle Ups
[even] Air Assault for Calories
Skill
For time
50 Power Snatch 75/55lb
200m Ski Erg
35 Power Snatch 75/55lb
350m Ski Erg
20 Power Snatch
500m Ski Erg
Accessory
E2MOM for 10 Minutes
1-2 Peg Board Ascents