Monday – 9/5/2016
Weightlifting
Behind the neck jerk
3,3,3,2,2,2,1,1,1
Starting at 70% and working up to 95% of max jerk
Strength
Front Squat
5-5-5-5-5
60,65,75,75,80%
Skill
EMOM for 10 Minutes
[Odd] :30s Triple Unders
[Even] :30s Seconds of L-Sit
Metcon 1
5 Rounds with 1 minute on each station
Dumbbell Power Snatch 75/55 lb
Wall Ball Shots 30/20 lb 10/10′
Row for Calories
Rest
Metcon 2
5 rounds for time of:
6 deadlifts, 315/205 lb *
6 burpees (over the bar)
5 cleans, 225/155 lb
5 chest-to-bar pull-ups
4 thrusters, 155/105 lb
4 muscle-ups
* Change your own plates between movements
Accessory
8×4 Glute Ham Raise
use the most difficult upper body extension possible for 4 reps
Recovery
2 Rounds
5 Minutes Standing Straddle
3 Minutes Pigeon each leg
3 Minutes Puppy Dog
Tuesday – 9/6/2016
Weightlifting
EMOM for 10 Minutes
1 Power Clean + 1 Hang Clean
Strength
12x90s
[odd] Straight set strict neutral grip hollow body pull-ups
[even] Straight set strict deficit HSPU 9/6″
Gymnastics
Max effort handstand walk then
3×75′ completing each for time
Metcon 1
3 Rounds for time
15 Push Jerk 205/145 lb
400M Run
Metcon 2
3 times through the following
AMRAP in 6 Minutes
21 Toe-To-Bar
15 Calorie Air Assault
9 Box Jump 30/24″
2 Minutes rest betwen rounds
Accessory
10×10 Strict Weight Hip Extension with pause at parallel use 5 or 10 lbs
Recovery
2 rounds
3 Minutes Garland pose
3 Minutes Pigeon each leg
3 Minutes twisted cross each arm
3 Minutes couch(dragon) stretch
Wednesday – 9/7/2016
Weightlifting
12x90s
3 rep Squat Snatch starting at 70%
complete 3 reps in each round. TnG not required but you must follow yourself with each rep. Increase every 2 rounds if no misses and no saves
Strength
Deadlift
5-5-5-5-5
60,65,75,75,80%
Gymnastics
EMOM for 10 Minutes
Straight set of Bar Muscle Ups
Team series workout #1 or the following
for time
21-15-9
Bar-facing-burpees
Overhead squats 95/65 lb
Chest-to-bar pull-ups
Metcon 2
2 Rounds for time
50 Medicine Ball GHD Sit-Ups 30/20 lb
1000M Run with Med Ball 30/20 lb
Accessory
3×12 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 – 9/8/2016
Intervals
12×5 minutes
[odd] 450M* Run then 15/10 calorie Air Assault
[even] 15/10 Calorie Air Assault then 450M* Run
*All the way around the property. If you are not at the gym substitute your usual 400M loop.
Recovery
Range Of Motion 101 or Hero workout from romwod.com
Friday – 9/9/2016
Weightlifting
Snatch high pull
5×5 ~ 70% *
*keep the bar close and your elbows high
Strength
Overhead Squat
3-3-3-3-3
Gymnastics
10x120s
L-Sit Rope climb *
* Scale down to legless or scale up to ascent+descent
Metcon 1
AMRAP in 10 minutes
10 Left Arm Kettlebell Swings 32/24 kg
10 Right Arm Kettlebell Swings 32/24 kg
40 Air Squats
Metcon 2
AMRAP in 20 Minutes
1 Strict muscle up
2 Parallette HSPU
3 Squat Cleans 205/145 lb
Accessory
3×12
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 – 9/10/2016
Weightlifting
3RM Hang squat snatch
Strength
Bench Press
7RM
Metcon 1
3 rounds for time
50 Pull-Ups
Rest 1 Minute
100 Double Unders *
rest 1 minute
use heavy rope if available
Metcon 2
1k Row
30 Power Cleans 225/155 lb
100 push-ups
Accessory
5×10 single leg deadlift each leg
32/24kg kettlebell on each arm
Recovery
2 rounds
3 minutes standing straddle
3 minutes cat tail each sides
3 minutes twisted cross each arm