Monday 6/19/2017
Skill
EMOM for 10 Minutes
:30s Toes to Bar
:30s Rest
Metcon
For time
10-1
Front Squat 155/105lb
1-10
Power Clean 155/105lb
Strength
EMOM for as long as possible
Power Clean and Split Jerk
Gymnastics
10x90s
10 Calorie Row + Straight Set of Ring Muscle Ups
Accessory
4×2 Legless Rope Climbs
Complete each set of 2 as fast as possible. Rest as needed between each set.
*Scale to regular rope climbs if needed.
Tuesday 6/20/2017
Skill
EMOM for 10 Minutes
1 Split Jerk w/ pause in the bottom of split position
Metcon
AMRAP in 10 minutes
12 Weighted Step Ups 24/16kg or 50/35lb to 24/20″
24 Sit-Ups
48 Double Unders
Strength
Backsquat
5×2
Work up to a heavy double for the day
Gymnastics
3o Parallette Handstand Push-ups for time
[Choose a deficit that allows you to open with at least a set of 5]
Accessory
3k Row for time*
*15 Push-ups E2MOM
Wednesday 6/21/2017
Skill
EMOM for 10 Minutes
2 Hang Power Cleans
Metcon
3 rounds for time
15 Lateral Burpees Over the Bar
15 Deadlifts 225/155lb
Gymnastics
EMOM for 10 Minutes
[odd] Straight set of Bar Muscle Ups
[even] Straight set of Strict HSPU
Strength
EMOM for 20 Minutes
1 Squat Snatch
Start at 60% and increase no more than 5lbs each lift
Accessory
EMOM for 10 Minutes
[odd] Ski Erg for Max Cals
[even] :30s of GHD Sit Ups
Thursday 6/22/2017
Strength
7RM Front Squat
Metcon
AMRAP in 7 Minutes
2 Push-ups
1 Jumping pull-up *
*use a pull-up bar that is at least 6″ outside of your reach.
OR if you need a recovery day
Recovery
Start with a clock set to zero and perform the following segments rowing with hard pressure on the longer segments and easy on the 500M pieces.
at 0:00
3K Row(hard)
at 15:00
500m Row (easy)
at 20:00
2K Row (hard)
at 30:00
500m Row (easy)
at 34:00
1K Row (hard)
Friday 06/23/2017
Skill
EMOM for 10 Minutes
Straight set of HSPU
Metcon
“Heavy Jack”
AMRAP in 20 Minutes
10 Push Press 135/95 lb
10 Kettlebell Swing 32/24 kg
10 Box Jumps 30/24″
Gymnastics
EMOM for 10 Minutes
Straight set of strict Muscle ups
Strength
Deadlift
Work up to 2 reps at 90% of current max
Accessory
2 Mile run on Trueform
Saturday 6/24/2017
Metcon
“Run Randy Run”
for time
45 Power Snatch 75/55 lb
1000M Run *
30 Power Snatch 75/55 lb
1000 M Run
Strength
Every 90s for as long as possible
20 Double Unders + 1 Overhead Squat taken from the rack
Gymnastics
EMOM for 10 Minutes
Straight Set of Kipping Muscle Ups
Skill
For time
40 C2B Pull-Ups
30 Deadlifts 225/155lb
20 Ski Erg Cals
Accessory
5 attempts at a max handstand walk