Monday – 8/29/2016
Weightlifting
3×1 Squat Snatch w pause below in the bottom of OHS
starting at 60% and increasing 3 strikes yer out at any weight
Strength
Front Squat
3-3-3-3-3
Metcon 1
5 Rounds for time
10 Kettlebell Snatch 32/24 kg
10 Burpees to target 6″ out of your reach
Metcon 2
4 Rounds for time
10 Muscle ups
20 Power Cleans 155/105 lb
100 Double Unders
Accessory
10×3 Glute Ham Raise
use the most difficult upper body extension possible for 3 reps
Recovery
2 Rounds
5 Minutes Standing Straddle
3 Minutes Pigeon each leg
3 Minutes Puppy Dog
Tuesday – 8/30/2016
Weightlifting
2×1 Squat Clean & Jerk
start at 60% and increasing 3 strikes yer out at any weight
Strength
Bench Press
2RM
Gymnastics
10x60s
20 double unders
30′ Handstand walk
Metcon 1
for time
50 Pull-Ups
20 Calorie Air Assault
Rest 2 Minutes
35 Pull-Ups
35 Calorie Air Assault
Rest 2 Minutes
20 Pull-Ups
50 Calorie Air Assault
Metcon 2
AMRAP in 20 Minutes *
5 Deadlift 305/205 lb
10 Push-Ups
15 Air Squats
* wear a 20/14 lb vest
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 – 8/31/2016
Weightlifting
Split Jerk
1-1-1-1-1
Strength
Back Squat
10-10-10-10-10 ~ 60,65,75,75,80%
Gymnastics
20x60s
[odd] Straight set SHSPU
[even] Straight set Toes to Bar
Metcon 1
3 times through the following
AMRAP in 6 Minutes
25 Wall Ball Shots 20/14 lb
20 Calorie Row
15 Overhead Squats 135/95 lb
2 Minutes rest betwen rounds
Metcon 2
AMRAP in 8 Minutes
10-20-30-40-50 …
Sit-Ups
Alternating Jumping Lunges
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 – 9/1/2016
Row 250 meters
Row 500 meters
Row 1,000 meters
Row 500 meters
Row 250 meters
Rest 1 minute between efforts.
Recovery
Range Of Motion 101 or Hero workout from romwod.com
Friday – 9/2/2016
Weightlifting
3×1 Slow Pull Squat Snatch
starting at 60% and increasing 3 strikes your out at any weight
Barbell Cycling
EMOM for 10 Minutes
3 TnG Power Snatch ~ 60,60,65,65 then 6 rounds of 70%”
Strength
10x120s
2 Deadlift ~ 75% + Straight set strict neutral grip pull-ups
Gymnastics
Bar Muscle Ups
3,3,3 pausing at the top of dip then Max set
Metcon 1
for time
27-21-15-9
Row for Calories
9-7-5-3
Bar Muscle Up
then rest 5 minutes
for time
60-50-40-30-20′
Unbroken Handstand walk
Rest 5 Minutes
50 GHD Sit-up
35 Calorie Ski-Erg
20 Kipping Deficit HSPU 9″/9″
Metcon 2
Every 4 Minutes for 4 Rounds*
Start rounds at 0:00,4:00,8:00 and 12:00
15 Burpee Box Jumps 30/24″
15 Kettlbell Swings 40/32 kg
200M Run
*continue as an AMRAP if you can not complete any round
Accessory
3×10
Reverse hyper strong effort
Recovery
2 rounds
3 minutes garland pose
3 minutes pigeon each leg
3 minutes caterpillar pose
3 minutes puppy dog
Saturday – 9/3/2016
Weightlifting
On the low blocks
1 power clean + squat clean + Jerk
start at 60% and work up to 90% no misses
Metcon 1
for time
10 Clean & Jerk 185/135 lb
8 Clean & Jerk 205/145 lb
6 Clean & Jerk 225/155 lb
4 Clean & Jerk 245/165 lb
2 Clean & Jerk 265/175 lb
Metcon 2
for time
150 Double Unders
1 Mile Run
100 Chest To Bar Pull-Ups
1 Mile Run
150 Double Unders
Gymnastics
Muscle Ups
3,3,3 pausing at the top of dip then Max set
Metcon 3
for time
8-7-6-5-4
Muscle Ups
Thruster 155/105 lb
Accessory
5 Rounds
Max effort superman hold on GHD
Max effort l-sit
Recovery
rest to recovery between efforts
2 rounds
3 minutes standing straddle
3 minutes cat tail each sides
3 minutes twisted cross each arm