Monday – 9/11/2017
Strength
4×7 Back Squat increasing from 8/28
Skill
E90s for as long as possible
1 Squat clean + hang squat clean from above the knees
Gymnastics
EMOM for 10 Minutes
straight set of kipping muscle ups
Metcon
10 rounds of
30 seconds of kettlebell snatch 32/24 kg
30 seconds rest
30 double unders
30 seconds rest
Accessory
“Nicole”
AMRAP in 20 Minutes
400M run
Max rep Pull-ups
Tuesday – 9/12/2017
Strength
4×7 Bench Press ~ increasing from 9/5 by 5/2.5 lbs
Skill
EMOM for 10 Minutes
3 Power clean starting at 60% of 1RM and working up to strong effort for the day
Gymnastics
EMOM for 10 minutes
Straight set of the TTB+ C2B + BMU complex
Metcon
1 minute of dumbbell burpee deadlift 75/55 lb
1 minute of wall ball shots 30/20lb 10/10′
2 minutes of dumbbell burpee deadlift 75/55 lb
2 minutes of wall ball shots 30/20lb 10/10′
3 minutes of dumbbell burpee deadlift 75/55 lb
3 minutes of wall ball shots 30/20lb 10/10′
Accessory
6x500M Row each for time rest 1 minute between attempts
Wednesday – 9/13/2017
Strength
5×5 Back squat increasing from 9/6
Skill
EMOM for as long as possible
1 Squat snatch with 2 second pause below the knees
starting at 60% and increasing up to 90% of 1RM
Gymnastics
Alternating tabata
L-seat
arch hold
Metcon
AMRAP in 15 Minutes
10 Push-ups
15 Sumo deadlift high pull 95/65 lb
200M Run
Accessory
EMOM for 10 minutes
Straight set of Chest To Bar pull-ups
Thursday – 09/14/2017
Skill
EMOM for 10 Minutes
2 Split jerks
Metcon
for time
50-40-30-20-10
Air Squat
Sit-up
or if you need a recovery day
5 rounds of
6 minutes on 2 minutes off
row for meters
Friday – 9/15/2017
Strength
7x90s
5 Deadlift ~ 80% of 1RM”
Skill
EMOM for as long as possible
1 Power clean with feet “bolted”
2 reps at each weight increasing by 5-10 lbs
start with feet in same stance as receiving position and keep them in the same spot on the floor throughout the lift.
Gymnastics
EMOM for 10 Minutes
Straight set of strict HSPU
Metcon
AMRAP in 12 Minutes
15 Box Jump 24/20″
12 Deadlift 155/105 lb
9 Hang Power Clean 155/105 lb
Accessory
5×15 GHD Sit-up with medicine ball
rest to recovery after each attempt
Saturday – 9/16/2017
Strength
Strong effort 2 Rep max back squat for the day
Skill
12x90s
1 rep Hip snatch
4 each at 75,80 and 85% increase only after 4 successful doubles
Gymnastics
7×2 Pegboard attempt
record the time of each double
Metcon
AMRAP in 20 Minutes
4 Strict Pull-ups
7 Front Squat 185/135 lb
10 Burpees
Accessory
1 Mile run on true form