Monday – 09/04/2017
Metcon
6 Rounds of
1 Minute of Two arm dumbbell squat cleans 45/30 lb
1 Minute of Burpees
1 Minute of Double Unders
1 Minute Rest
Note we are open for 2 classes today at 8:30AM and 9:30AM!
Tuesday – 09/05/2017
Strength
4×7 Bench Press ~ increasing from 8/29 by 5/2.5 lbs
Skill
EMOM for as long as possible
Power clean + push jerk + split jerk
starting at 60% and working up to a max for the day
Gymnastics
EMOM for 10 minutes
Straight set of the TTB+ C2B + BMU complex
Metcon
AMRAP in 10 minutes
10 alternating jumping lunge steps
10 one arm alternating kettlebell swings 40/32 kg
Accessory
6×15 Calorie air assault
1 minute rest between rounds
rest to recovery then 10 Calories for time
Wednesday – 9/6/2017
Strength
5×5 Back squat increasing from 8/30
Skill
E60s for as long as possible
1 Squat snatch
starting at 60% and increasing
Gymnastics
EMOM for 10 Minutes
Straight set of chest to bar pull-ups
Metcon
for time
15-12-9-6-3
Snatch 115/85 lb
Thruster 115/85 lb
Accessory
10x60s
Straight set of strict HSPU
Thursday – 9/7/2017
Skill
EMOM for 10 Minutes
1 Squat Clean
Metcon
AMRAP in 10 Minutes
Power Cleans 205/145 lb
4 Lateral Burpees over the bar EMOM
or if you want some really hard recovery
15x400M Run
2 minutes rest between rounds
Friday – 9/8/2017
Strength
7x90s
4 Deadlift ~ 80% of 1RM
Skill
EMOM for 10 Minutes
[odd] 30 second wall facing handstand hold
[even] 40 seconds of double unders
Gymnastics
for time
100 Pull-ups
5 burpees EMOM
Metcon
AMRAP in 15 Minutes
20 Push-ups
15 Box Jump 24/20″
100M Run
Accessory
work up to a strong effort lift for the day
Hang Power Clean from above the knees + hang power clean from below the knees at 80~ 85% of max
Saturday – 9/9/2017
Strength
Strong effort 3 Rep max back squat for the day
Skill
12x90s
2 rep Hip snatch
4 each at 70,75 and 80% increase only after 4 successful doubles
Gymnastics
12x90s
Straight set of kipping muscle ups
Accessory
for time
3000M Air Assault
rest 3 minutes then
2000M Air Assault
rest 2 minutes then
1000M Air Assault
Metcon
for time
50M Uneven farmer carry
300M Run
50M Uneven farmer carry
30 Push Jerks 155/105 lb
50M Uneven farmer carry
300M Run
50M Uneven farmer carry