Monday 6/12/2017
Skill
EMOM for 10 Minutes
Power Clean & Push Jerk
Metcon
AMRAP in 15 Minutes
200M Run
25 Push-Ups
35 Sit-Ups
Gymnastics
9 Muscle Ups
400m Run
7 Muscle Ups
400m Run
5 Muscle Ups
400m Run
Accessory
For time
50 Burpee Box Jump (all the way) Overs 24/20″
Strength
Backsquat
Work up to a set of 5 at 80%
Tuesday 6/13/2017
Accessory
8×2
Strict weighted pull-up with pause at top of pull-up
Build in weight each set if possible
Metcon
5 Rounds of 3 Minutes work 1 Minute Rest
3-6-9 …
Thruster 95/65 lb
Lateral Burpee Over the Bar
Strength
Deadlift
Work up to 5 reps at 80% of Current Max
Gymnastics
Tabata Deficit Kipping HSPU 4.5/3″
Skill
For time
30 Calorie Row
30 Toes-to-bar
30 Hang Power Cleans 135/95lb
Wednesday 6/14/2017
Strength
Sumo Deadlift
2-2-2-2-2
Metcon
2 Rounds for time
35 Kettlebell Swings 32/24kg
500M Run
100 Double Unders
Gymnastics
For time
9-7-5
Bar Muscle Up
Alternating Dumbbell Squat Snatch 35/50lb
Skill
EMOM in 10 Minutes
Straight Set of Bar Muscle Ups
[*Do this after Bar MU Metcon]
Accessory
Tabata GHD Sit-Ups
Thursday 6/15/2017
Skill
Alternating Tabata of
L-Seat
Superman Hold
WOD
AMRAP in 15 Minutes
6 Front Rack Walking Lunge Steps 135/95 lb
12 Push Press 135/95 lb
36 Air Squats
OR
If you need a Recovery Day
Recovery
3x1500M Row
Rest 2 Minutes between efforts
Friday 6/16/2017
Skill
EMOM for 10 Minutes
1 Squat Snatch with pause in the bottom of the overhead squat
Metcon
for time
50 Burpee Box Jump Overs 24/20″
Strength
Backsquat
Work up to a set of 3 at 85%
Accessory
5 max sets of Ring Push Ups
Rest as needed between sets
Gymnastics
For time
9-7-5
Deficit HSPU 4.5/3″
Hang Power Clean 185/135lb
Saturday 6/17/2017
Metcon
500M Run with Medicine Ball 20/14 lb
50 Medicine Ball Sit-ups 20/14 lb
50 Wall Ball Shots 20/14 lb 10/9′
500M Run with Medicine Ball
35 Medicine Ball Sit-ups
35 Wall Ball Shots
500M Run with Medicine Ball
20 Medicine Ball Sit-ups
20 Wall Ball Shots
Strength
EMOM for as long as possible
1 Split Jerk
Gymnastics
5 rounds for time
4 Ring Muscle Ups
3 Squat Cleans 185/135
Skill
4-3-2-1
Rope Climb
20-15-10-5
Box Jump all the way over 24/20″
Accessory
5 attempts at max distance Handstand Walk