Monday 7/9/2017
Accessory
8×3
Strict Weighted Pull-Up or Strict Bodyweight Pull-Up
Metcon
for time
40-30-20-10
Alternating Dumbbell Snatch 50/35 lb
Goblet Squat
Gymnastics
For time
Strict “JT”
21-15-9
Strict HSPU
Strict Ring Dip
Push-Up
Skill
10 rounds of 20 seconds on 100 seconds off max RPM’s on the assault bike record max RPM’s achieved.
[Make sure not to do this during class instruction unless bike is outside or in mobility room]
Strength
EMOM for as long as possible
1 Clean & jerk with 2 seconds max pause prior to jerk after finishing clean. (No longer than 2 seconds between standing up the clean and executing the jerk)
Continue working up to a max effort clean after missing more than ONE jerk at any weight.
Tuesday 7/11/2017
Strength
2RM Deadift
Metcon
3 Rounds for time
400M Run
21 Lateral burpees over the bar
12 Hang Power Cleans 155/105 lb
Gymnastics
For time
5-4-3-2-1
Strict Muscle Up
50-40-30-20-10
Double Unders
Skill
for time
500M Row
rest 5 Minutes
400M Run
Accessory
For time
20 Clean and Jerks at 50% of 2RM Deadlift
(Power or squat clean ok)
Wednesday 7/12/2017
Accessory
Two rounds of Tabata alternating between
Hollow Rocks
Super Man Hold
Metcon
10 Rounds for reps of
30 seconds of two arm dumbbell thrusters 50/35 lb
30 seconds of rest
30 seconds of double unders
30 seconds of rest
Gymnastics
AMRAP in 8 Minutes
10 Alternating Pistols
8 HSPU
6 T2B
Strength
2 RM Bench Press then
20 Bench press for time at 70% of 2RM
[USE A SPOTTER!!!]
Skill
for time
20-16-12-8-4
Chest To Bar Pull-Ups
10-8-6-5-4-2
Power Snatch
135/95 lb
Thursday 7/13/2107
Skill
EMOM 10 Minutes
3 Power Clean & Push Jerk
Metcon
AMRAP in 8 Minutes
5 Push-Ups
10 Alternating Jumping Lunges
OR
If you need a Recovery Day:
Recovery
4x1000M Run
2 minutes rest between each run
Friday 7/14/2017
Strength
Front Squat
3-3-3-3-3
Metcon
AMRAP in 10 Minutes
5-10-15-20-25… Kettlebell Swings 32/24kg*
*200M Run after each set
Gymnastics/Skill
20x60s
[odd] Straight set of Kipping muscle ups
[even] Straight set of triple unders
Accessory
AMRAP in 8 minutes
9 Dumbbell Deadlifts 50/35 lb
6 burpees
3 Dumbbell Power Cleans 50/35 lb