Monday 7/3/2017

Strength

1RM Front Squat

Metcon

“Annie”

50-40-30-20-10
Double Under
Sit-Up

Skill

20x30s
3 TnG Power Snatch 115/85 lb

choose a weight with which you can stay “bolted”

Gymnastics 

for time
5-4-3-2-1
Strict Muscle up*
*200M Run between each set

Accessory

AMRAP in 10 minutes
9 clean 165/115 lb
7 clean 185/135 lb
5 clean 195/145 lb
3 clean 205/155 lb
max cleans 225/175 lb

power or squat clean allowed, change your own weights

Tuesday 7/4/2017

With 25 minutes on the clock

In teams of 2 or 3

1 Mile run with a medball then

AMRAP  in remaining time of
1,2,3, 1,2,3… Thrusters 135/95 lb *

*each partner does a rep then each partner does 2 reps and finally 3 reps.  Restart at 1 rep after each partner has completed a set of 3.

Wednesday 7/5/2017

Strength

1RM Clean and Jerk

Metcon

for time
21-15-9
Sumo Deadlift high pull 115/85 lb
Lateral Burpee over the bar

Gymnastics

20x30s
1 Muscle Up with Strict Dip
[Scaled option: 20x45s]

Skill

2K Row then directly into:
3 rounds of 250M hard pressure 250M easy

Accessory

4 rounds for time
20 GHD Sit Ups
Rest 2 minutes between each round

Thursday

Accessory

Handstand Work
Choose a handstand skill to work on today

Metcon

AMRAP in 15 Minutes

9 Push-ups
12 Kettlebell Swings 32/24kg
15 Box Jumps 24/20″

OR
If you need a Recovery Day:

Recovery

“Jerry”

For time

1 Mile Run
2k Row
1 Mile Run

Friday 7/7/2017

Skill

EMOM for 10 Minutes
2 Power Snatch

Metcon

“Randy”

For time
75 Snatch 75/55lb

Strength

3RM Deadlift

Then 3×10 at 70% of 3RM

Gymnastics

7 rounds for time
5 Bar Muscle Ups
500m Row

Accessory

5×6 Strict Toes to Bar
Rest as needed between sets