Monday – 9/19/2016
Weightlifting
“Heavy Gwen”
9 RM TnG Power Clean & Jerk
7 RM TnG Power Clean & Jerk
5 RM TnG Power Clean & Jerk
Strength
Back Squat with 2 second pause in bottom of 1st squat
2-2-2-2-2
Gymnastics
100 Toe-to-bar for time *
20 Heavy rope double unders EMOM
*10 Minute ca
Metcon 1
3 Rounds of AMRAP in 6 Minutes
7 Muscle ups
14 Hang Power Cleans 155/105 lb
28 Calorie row
2 minutes rest betwen rounds
Metcon 2
5 Rounds
3 Minutes of
10 Box Jumps 24/20″
8 Alternating Dumbbell Squat Snatch 55/40 lb
1 Minute rest
Accessory
6×5 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 – 9/20/2016
Weightlifting
Squat snatch with pause above the knee
6×1 @ 70%
4×1 @ 75%
2×1 @ 80%
1×1@ 85%
Weighlifting
EMOM for 10 Minutes
1 Squat Clean
Gymnastics
3×80′ HSW each for time
rest to recovery between attempts
Metcon 1
AMRAP in 8 Minutes
5 Strict Press 155/105 lb
15 Deadlift 155/105 lb
Metcon 2
3 Rounds of AMRAP in 6 Minutes
28 Pull-Ups
14 Air Assault
7 Front Squats 205/145 lb
2 minutes rest between rounds
Accessory
10×10 Strict Weight Hip Extension with pause at parallel use 10 or 15 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 – 9/21/2016
Weightlifting
Split jerk
20x60s
1 Split jerk
start @ 80% and increase every 5 rounds.
start slightly higher if you were successful last week.
Strength
Deadlift
1 set for Max reps at 85%
Gymnastics
5×2
Strict weighted pull-up
Max set of strict pull-ups between sets. Rest to recovery between efforts
Metcon 1
3 Rounds of AMRAP in 6 Minutes
7 Strict Deficit HSPU 4.5/3″
14 Thrusters 95/65 lb
56 Double Unders
2 Minutes rest between rounds
Metcon 2
for time
40-30-20-10
Wall Ball Shot 30/20 lb 10/10′
20-15-10-5
Two Arm Dumbbell Burpee Deadlift
75/55 lb
Accessory
2×15
Double Kettlebell 32/24kg Ass Blasters (Bulgarian Split Squat)
Recovery
2 rounds
1 Minute saddle pose
5 Minutes butterfly pose
1 minute saddle pose
3 Minutes down dog
Thursday – 9/22/2016
Running
4×15 Minutes
1 Mile run
Recovery
Hero ROMWOD or Range Of Motion 102
Friday – 9/23/2016
Strength
Deadlift 5 RM Sumo Deadlift (no TnG)
Gymnastics
10×1 Free standing handstand
Metcon 1
for time
2000M Row
30 Push press 155/105 lb
50 Chest-bar-Pull-ups
Metcon 2
1 set of max effort double unders
rest to recovery then
3 Rounds for time
100 Double Unders
35 GHD Sit-ups
20 Ring Dips
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 – 9/24/2016
Weightlifting
Wodapalooza Qualifier 1
6 Rep Bear complex
Clean (any style)
Front Squat (Squat Cleans are acceptable)
Shoulder to Overhead from the front rack (any style- including thruster-jerks)
Back Squat
Shoulder to Overhead from the back rack (any style)
Strength
Back Squat
8-8-8-8-8
Gymnastics
30 Strict Muscle Ups for time
Gymnastics 2
5×2 TnG Legless
5 attempts at 2 legless in a row feet must touch the ground between reps. You may jump on your second rep but no rest is optimal. To increase difficulty no jump on the second rep and add/or a third rep
Metcon 1
AMRAP in 20 Minutes
3-5-7-9 …
Squat Snatch 185/135 lb
200M Run after every round
Metcon 2
For reps:
60 seconds of deadlifts, 225/155 lb.
60 seconds of handstand push-ups
45 seconds of deadlifts, 225/155 lb.
45 seconds of handstand push-ups
30 seconds of deadlifts, 225/155 lb.
30 seconds of handstand push-ups
This workout takes 4.5 minutes, with no rest between exercises.
Accessory
100 Hip Extensions for time (strict)
Recovery
2 rounds
3 minutes standing straddle
3 minutes cat tail each sides
3 minutes twisted cross each arm