Monday – 8/14/2017

Skill

EMOM for 10 Minutes
30 Seconds of triple unders

Gymnastics

18x40s
Straight set of Kipping muscle ups

Strength
3x 10 Back Squat ~ increasing from 8/7

Metcon

6 Rounds for time
12 Box jumps 30/24″
8 Kettlebell Snatch 32/24 kg
6 Alternating Weighted Pistols 32/24 kg”

Accessory
EMOM for 20 Minutes
1 Squat Snatch at 70% of 1RM

Tuesday – 8/15/2017

Skill

EMOM for 10 Minutes
Straight set of Chest to Bar Pull-Ups

Gymnastics
9x40s
Straight set of deficit kipping HSPU

Strength
3RM Push press

Metcon
AMRAP in 10 Minutes
20 Medicine Ball Clean 20/14 lb
10 Sumo Deadlift High Pull 75/55 lb

Accessory
20x60s
1 Squat clean and jerk @75% of 1RM

Wednesday – 8/16/2017

Skill

EMOM for 10 Minutes
Push Jerk + Split Jerk

Gymnastics
for time *
40 bar muscle ups

*4 burpees to target every 40 seconds starting at 0:00″

Strength
5×3 back squat at 95% of weight from 8/7

Metcon

for time
400M Run
50 Sit-ups
400M Run
50 Push-ups
400M Run
50 Sit-ups

Accessory

Three parts rest as needed between each implement

500M Row easy
rest to recovery
then 500M row for time

rest to recovery then
1000M Air assault easy
rest to recovery then 1000M Air assault for time

500M ski-erg easy
then rest to recovery
500M ski-erg for time

Thursday – 08/17/2017

Skill

Front Squat

2-2-2-2-2

Metcon

3 Rounds for time

30 Goblet walking lunge steps 75/55 lb
10 Power Cleans 205/145 lb

or if you need a recovery day

Row 5K

Friday – 8/18/2017

Skill
Tabata L-Sit

Gymnastics
EMOM for 10 Minutes

20′ Handstand walk attempt

Strength
2RM Deadlift no bounce rest hands at bottom of rep

Metcon
Every 4 minutes for 5 rounds
200M Run
15 Thrusters 115/85

Accessory
EMOM for 20 minutes

Straight set of strict pull-ups.

Saturday – 8/19/2017

Skill
Run 1 Mile

Gymnastics

Every 3 Minutes for 5 Rounds
Max set of muscle ups

Strength
Back Squat
5×5 each set at 80%

Metcon
AMRAP in 30 Minutes
200M Uneven Farmer Carry
40  Double unders
20 Burpees
40Double Unders

Accessory

for time
15 rope climbs