Monday – 8/22/2016
Weightlifting
Max Effort Hang Squat Clean + Squat Clean + Jerk
Weightlifting
EMOM for 10 Minutes
Power Clean + 2 Split Jerks ~ 80%
Gymnastics
EMOM for 20 Minutes
1-3 muscle ups with pause at the top. wear a 20/14 lb vest
Metcon 1
AMRAP in 15 Minutes
15 Front Squats 135/95 lb
15 Push-ups
Metcon 2
AMRAP in 10 Minutes
5-10-15-20-25…
Box Jumps 24/20″
200M Run after each rounds
Accessory
10×3 Glute Ham Raise
use the most difficult upper body extension possible for 3 reps
Accessory
5RM strict weighted pull-up, neutral grip holding hollow body.
Recovery
2 Rounds
5 Minutes Standing Straddle
3 Minutes Pigeon each leg
3 Minutes Puppy Dog
Tuesday – 8/23/2016
Weightlifting
Max Effort Hang Squat Snatch + Squat Snatch + Overhead Squat
Strength
Back Squat 7RM
Skill
EMOM for 10 Minutes
Straight set of Kipping Chest To Bar Pull-Ups
Metcon 1
3 Rounds for time
21 Snatches 115/75 lb
400M Run
Metcon 2
3 rounds with 2 minute rest between rounds
AMRAP in 6 Minutes
15 SHSPU
10 Deadlift 315/205 lb
5 Burpee Pull-Ups
Accessory
10×10 Strict Hip Extension with pause at parallel
Recovery
2 rounds
3 Minutes Garland pose
3 Minutes Pigeon each leg
3 Minutes twisted cross each arm
3 Minutes couch(dragon) stretch
Wednesday – 8/24/2016
Weightlifting
EMOM for 20 Minutes
Behind the neck split jerk starting at 60% and increasing to around 80%.
Strength
Deadlift
3×2~ 90%
Gymnastics
5 rounds
AMRAP in 2 Minutes
20 GHD Sit-ups
then Max rep 20′ HSW
2 minutes rest between rounds
Metcon 1
EMOM for 10 Minutes *
30 Double Unders
10 Burpees
* if you can not complete any round continue as an AMRAP for the remaining time
for time
Metcon 2
7-6-5-4-3-2-1
Power Clean 225/155 lb
21-18-15-12-9-6-3
Toe-to-bar
Accessory
3×10 each leg
Double Kettlebell 32/24kg Bulgarian Split Squat
Recovery
2 rounds
1 Minute saddle pose
5 Minutes butterfly pose
1 minute saddle pose
3 Minutes down dog
Thursday – 8/25/2016
Sled Sprints
15x180s
50M Sled pull sprint 90/70lb
record the time of each round and walk the sled back between each effort.
Recovery
Range Of Motion 101 or Hero workout from romwod.com
Friday – 8/26/2016
Weightlifting/Gymnastics
EMOM for 10 Minutes
straight set muscle ups followed by
straight set of TnG Squat Snatch 155/105 lb
Strength
Back Squat
2RM
Metcon 1
5 Rounds for reps with one minute on each station
Legless Rope Climbs
Strict Deficit HSPU Push-ups 4.5/3″
Row for calories
rest
Metcon 2
for time*
20 calorie air assault
20 thrusters 95/65lb
rest 5 minutes
20 thrusters 95/65lb
20 calorie air assault
rest 5 minutes and repeat 2 more times
*record the time for each of the 20’s. Try to perform negative splits.
Accessory
3×10
Reverse hyper moderate strong effort
Recovery
2 rounds
3 minutes garland pose
3 minutes pigeon each leg
3 minutes caterpillar pose
3 minutes puppy dog
Saturday – 8/27/2016
Weightlifting
1RM Power Snatch + 2 Overhead Squat
Strength
Bench Press
7RM
Metcon 1
AMRAP in 20 Minutes
25 Wall Ball Shots 20/14lb 10/10 lb
15 Power cleans 115/85 lb
5 Bar Muscle ups
Metcon 2
5 Rounds of 3 Minutes on 1 Minutes off
400M Run then
Max reps chest to bar pull-ups
Accessory
5 Rounds
Max effort superman hold on GHD
Max effort l-sit
rest to recovery between efforts
Recovery
2 rounds
3 minutes standing straddle
3 minutes cat tail each sides
3 minutes twisted cross each arm